14 years of age, pear, and lose weight semi-easily just by changing my diet. Recently l have been eaten a lot and have gained weight. l wanna lose the weight and some more.

For breakfast around 6:30am l usually have 1 6oz container of no-sugar-added yogurt with around 1/4-1/8 of a cup of quick oatmeal flakes. This last me until around 2:30 3:00. Here l eat a snack.

l believe this is where my problem begins.l get confused on how much l should eat. At times l eat a large apple, 2 tablespoons of natural peanut butter, egg cooked with olive oil, cheese, 10 pieces of Publix cheetos, and a slice of bread. This could and should last me at least another 6 hours, but due to other circumstances, l need to eat dinner at 4:45- 5:00.

Whatever is served for dinner l have full serving sizes of dispite, the fact if l am hungry or not. Usually, after dinner l am soo full that my stomach hurts.

Should l only eat a large apple with 2 tablespoons of natural peanut butter for snack and cut out starches for dinner?

Please provide me some advice on what you think needs to change in my diet.

Thank very much.

Well one huge problem you're making is eating full servings at dinner and stuffing your face until you're full. If you're not hungry, do not eat. Or just eat something light like a small salad.

l suggest 2 main changes:

Eat more often, if possible. YOu're going a long time between breakfast & ur 2:30 meal/snack. It would be better for u to split the snack into two & have half of it earlier. That way ur blood sugar would stay more even, which is good for ur energy, ur mood, & ur metabolism. If ur body goes for too many hours without nutrients, ur metabolism slows, & that is NOT what u want when you're trying to maintain or lose weight.

You know what u need to do at dinner: tske relly small portions at first -- u should be saying to yourself, ''There is no way that could be enough!'' Eat it slowly, wait a few minutes, & then take a little more if u need to. Do not cut ur portions in half & try to make do with that.. u have to adjust gradually.

Starches r okay, especially if they contain fiber. One piece of bread is not at all bad if u r eating protein (and u are). At dinner, u should have less starch than vegetables or protein.

l have been folloing this advice myself for a few months & doing well. It is very hard at first, but I've gotten used to it.