i'm 14, 5'3" and weigh 140lbs! please help me with weight loss?

Answered:
I can definitely help. First and foremost, you have to have a clean diet. Without a proper diet, you will have a hard time losing weight. Diet makes up roughly 90% of the battle. Don't be that person at the gym who busts their tail off yet allows the hard work to go down the drain b/c they eat like crap.

That being said, what foods to eat?

Stick to a more lean protein/green veggie diet. Lean protein sources include chicken breast, turkey breast, fish, egg whites, lean beef such as sirloin, cottage cheese etc. The majority of your carbs should come from leafy greens such as asparagus, broccoli, kale, salad etc. Green veggies are very low in carb, full of fiber and are slower digesting.

Stay away from refined carbs. Refined carbs are your white breads, white pasta etc. Eat whole grains but in moderation such as brown rice. Even though brown rice is superior to white rice, you still need to monitor your carbs so have these grains more on workout days for energy and adjust accordingly.

Workout wise, a combination of free weights and cardio 3-4 times a week is optimal. Weight lifting helps burn more calories at rest. If you need more tips on losing weight, come check out my youtube channel below. I have healthy recipes, workouts and diet tips, all free advice! you won't be disappointed! link below and best of luck!
http://www.youtube.com/user/sanitary103?

Answered:
When it comes to food choices;
Try to cut out almost all sweets. (Hard, I know!) But not all, don't deprive yourself from it!
If you drink pop, STOP drinking it! I know it tastes good, but it's so bad for you.
When you are craving something sweet, try substituting it with something healthy.
Try to eat 5 servings of both fruits and veggies every day. (To help, one serving is about 1/2 a cup.)
Another healthy thing is to eat 4-5 small meals a day instead of 3 large ones.
Instead of white bread, try eating wheat bread!
Also, DO NOT starve yourself! That is so important!
Cut out ALL fast food!

When it comes to exercising;
Try to do anyway from 20-50 minutes of exercise 3-5 days a week. (More if you want to lose weight faster)
Don't like to run? That's fine. Substitute it for a longer walk instead.
Do weight bearing exercises. (Push ups, crunches, lunges, ect.)

More tips and tricks;
It's gonna take time! At first, you may not see results. But that's okay! That means your body is getting used to all the healthy changes you are making! Also, because when exercising, some of your fat will turn to muscle, and muscle weighs more than fat.
Bring water with you everywhere you go! Just sip on it here and there. It fills you up a little!
Another secret is to drink a cold glass of water 10-15 minutes before you eat a meal. It fills your stomach up a little bit more so you eat less calories!
Eat slowly. That way you eat less and know when your full faster so you don't over eat.
NEVER skip breakfast!

I hope that helps.

Answered:
Belly fat is usually the last place to leave the body. You need to exercise which you are doing and you need to cut out as much fat as you can. Eat loads of vegetables which are high in fibre and low in calories. Stay away from sugar foods and sugar drinks. Any fat intake will hit the stomach. Eat more protein foods like fish and chicken. You need to eat but not over eat. Give yourself 6 weeks of strict dieting and calorie watching. Keep up the cardio daily include walking on off days.

Answered:
There's a saying: abs are made in the fridge, not in the gym? If you want a flat stomach, or your abs to show, then you need to get your body fat percentage around the 15% mark (10% mark for guys). This can only be achieved through a sustainable diet.
Try these few simple principles, and stay clear of fad and crash diets: http://www.fitness666.com/2012/06/weight
There are a number of workouts that target your abs, but because you cannot spot reduce fat (you cannot target a particular area of the body for fat reduction ; when you lose fat, you lose it all over), unless you do these in conjunction with a calories deficit diet, you will grow strong abs, but they will be hidden beneath a layer of fat. That said, working your abs will definitely help you add definition once you get there. Try this workout, it's excellent, and it will work your core like there's no tomorrow: http://www.fitness666.com/2012/07/abs-an

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