weight problems??

hi, how can i lose up to 30 pounds easy, with out haveing to go on a crash things, because i want true weight loss, i want to keep the pounds off, i all ready lost 30 pounds but it seems to take forever and, i have been true to my self, i have cheated once and a while but im a teen who needs to lose weight, so what can i do before my deadline nov 7 2009 thanks for your time to read this
Heather

[Renee Radenberg]

You are young and exercising would help you lose weight and lower your appetite. Recommend eating 5-6 small meals a day. That would consist of small breakfast, lunch, dinner, and healthy snacks between. Example: Breakfast would be a bowl of cereal / low fat milk with a banana and then the between snack could be a yogurt with ¼ cup of nuts. The food you eat needs to come from all the food groups. This would help lower your hunger. Also eat a Heart Healthy diet which means a moderate fat diet to lower the fat content of your foods and increase ‘good’ fats to benefit your body. Moderate fat diet means = use polyunsaturated (omega 3, corn oil, nuts, etc) fats and monounsaturated (olive oil, canola oil, peanut oil, etc) fats, no saturated fats (high fat snack foods, butter, fat spreads) and no trans fats. Eat low fat meats (chicken, fish, loin of pork) or non-meat sources (soy products, nuts), low fat vegetarian combinations (rice & beans, pasta & beans, low fat cheese & pasta), low fat and substitute dairy products (1% milk, low fat/fat free yogurts, low fat soy milk/soy yogurt), use plant oils, non trans-fat margarines, and eat a lot of fruits and vegetables. Eat daily high fiber breads and cereals (oatmeal). Portion control is important and here some general tips = ½ cup for all starches and vegetables; one piece of fruit or ½ cup of small fruits; 1 cup dairy products, and only 3oz of low fat meat or protein substitution a meal (only 6ozs total a day). Do not be discouraged, weight loss can be a slow process but the slower you loss, the higher chance it will stay off. Think of this new way of eating as your new healthy lifestyle and not as a diet.