[ahmedraza]

Hy, this is ahmed, m 17 now, I have got 6.2 inches height and I'm 82 by weight, plzplzplz help me in losing weight, I just want to get a toned body in 3 mnths, Give me a proper diet and exercise plan easily available in pakistan, Iwill be waiting 4 it, Do reply me:(

[Eileen G]

Improve the quality of your food, cut out the junk and get more active.

Each meal should contain a quality protein, a healthy fat and a green vegetable. Base your meals on eggs, fish, meat, chicken and lots and lots of green veg. Also, some dairy, nuts, olive oil, fruit and whole grains. No sugar, transfats, processed foods or things with a long list of ingredients you can't understand.

Get active as much as possible. Walk, climb stairs, ride a bike, dance, etc.
Three times a week, do strength training. Ideally, join a gym and learn to do squat, deadlift, bench press, miliarry press, pull-up, dips, lunges etc. If you can't, then do bodyweight squats, on two legs to start, then one leg at a time. Also lunges and step-ups, and press-ups, dips, plank, etc.

Three times a week, do some sort of exercise that makes you sweat and pant. Do it hard, for at least half an hour.