What a great diet tips question:
Question: ok so i just recently started working out a few days ago and i found out im going on vacation to puerto rico this summer so i need to lose weight so i can have a beach body. today i had a turkey sandwhich for breakfast(chees turkey lettuce mayo) and a cesar salad with grilled chicked for dinner. what are some things aside from salads i can eat to help me with weight loss?
im 5foot 9 and about 183 last time i checked my metabolism slowed down alot in the past year which is why im worying bout my wieght i gained a gut and love handles
Answer: Myfitnesspal.com
Is a great cal counting site for free, make sure ur eating enough also .. Lots of fruits
And veggies 6 small meals a day hope it helped! Btw how much do u weigh
This week’s question is a good one. Let’s have a look:
Question: hey I needed some advice from runners or professionals about running cross country
well I’m the heaviest girl on my team but I’m not fat I just think I need to lose a few pounds to be faster. I’m 5′8 and 136 pounds…my bmi is about 20.5 last time I checked. I’m pear shaped so my weight has always been stubborn and I’ve worked hard all summer to get to this weight now. 
I’m just scared that my bmi is too high for a running athelete, and I REALLY want to do good for my team.
Does anyone have any idea how many calories I should eat if we have 2 hour practices 5 days a week, plus school and all that other jazz. I need to know how and what I should be eating so I have energy to run track, work hard in school and still lose weight…
I need to know what my BMI should be if I’m on a cross country team. please help I really don’t want to be a let down for my team, as long as the diet is safe and healthy I’m willing to do whatever I have to
Answer: So I’d suggest you first work on reducing your calories. You are right you are not overweight at all but for a runner you may want to loose a little weight. Ideally at 5"8 you want to be 135. So I might suggest 125 pounds would be perfect for you. Only 11 pounds 
It should take about 4-5 weeks since your running a lot. First I say well your exercing a lot so continue to do that. Eat about 1300 calories a day and drink plenty of water and withtin 4 weeks your weight will drop significantly.
Sample Day:
B- half bagel w/ peanut butter and banana
L- salad w/ 2 hard boiled egg whites, light dressing
S- cliff bar (before practice)
D- tuna on whole wheat bread w/ lettuce & tomato, 10 carrot sticks
S- 12 cherries
Once you reach 125 slowly add more calories. And you should be eating 2500 calories a day to maintain 125 pounds.
Sample Day for that
B- cup and quarter of smart start cereal w/ 1% milk, 5 strawberries, half cup of orange juice
L- turkey and cheese in whole wheat pita w/ lettuce & tomato, carrot sticks w/ hummus dip, cluster of grapes, ritz pb crackers pkg
S- blueberry crisp cliff bar and banana
D- medium piece of baked chicken w/o skin, medium salad, light dressing, medium baked potato
S- blueberries w/ 6oz low fat vanilla yogurt and fruit & cereal bar
