Complete online diet and exercise program

Question
dear dr. zilberter,
i am a 15 year old girl who is 5'4" and about 158 lbs. other people have told me that i look around 135 lbs, though. i guess it's because i have large breasts. i was wondering if you could provide a low calorie diet and exercise plan for me. i would really love to lose about 20 lbs. it would make my self-esteem much higher. thanks so much!

Answer
Dear Martina,

First of all, let's figure out your body composition because your body "density" seems to be rather high since people tell that you look slimmer than your weight. To calculate, you might want to use one of online free tools like these:

http://www.dietandbody.com/article1113.html

Second, to start a successful diet and exercise plan, figure out your fitness level, it can be done from here:

http://www.dietandbody.com/plan/measuring.html

From that page, click on plan chooser:
http://bestofweightloss.com/plan/plan-chooser.html

... and begin your program following the links. I suggest that you do not go on a low calorie diet, to read why, look around the plan background:

http://dietandbody.com/banta/inside/index.htm

Good luck,

= TZ

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