How can I effectively lose body fat as I am a 15 year old teenager?

[gabrielvs1032]

Well it seems that I am 15 years old, my body fat is around 19-22%
The foods I would prefer to eat during the undereating phase would be yogurt, sesame seed meal, flaxseeds,
I take a vegetable multivitamin supplements( http://www.puritan.com/multivitamins-067/green-source-multi-vitamin-minerals-006222?NewPage=1 Are the ingredients going against the warrior diet?I usually take it once or twice a day, sometime i don't take it)
In the morning I would usually have a bannana and maybe some chamomile tea, and maybe 500mg of citrus bioflavonids w/ rosehips
In the later in the morning when I go to school and usually work out at gym, then at lunch time I would take my multivitamins as listed above and 500mg more of vitamin c, and some other supplement which contains vitamin a, zinc, and vitamin c, lutein also.. then I would just drink water throughout the day(not that you should care but I even preferred a bpa free water bottle thats mate out of steel) and when I get home around 5 o' clock in the afternoon I would eat yogurt, maybe honey with turmeric, or cheese.. then I would wait around 7:30 at night or maybe later and eat the big meal.. but I would maybe many exceptions throughout the week to eat more meals since I need growth and development and I try to make sure im taking enough vitamins, I avoid soy, and im actually quite lean and muscular..
I am 5foot and around 9 inches

The max weights im able to lift is 32.4 pounds and im trying to master that then maybe move on to a higher weight, but the thing is- how in the world.. do I lose this junky body fat? what exercise workouts can I do? unfortunately I let someone borrow the warrior diet book but then can someone give me any advice?!

I have tried crunches.. but that doesn't seem to work very well. and it seems my weight has gotten heigher, it's not the weight im interested in losing, it's the fat, I dislike this fat and want to lose it with exercise I just want some tips and it would be highly apreciated,
is there anything wrong?

[Theo]

Hey Gabriel,

I'm willing to help if it's appropriate but I'm always careful not to encourage fat loss where it is inappropriate.

 You say you're quite lean and muscular but you still want to lose fat? Another concern is that you are 15 years old, this is a time when you don't want to be too lean. Your sex hormones drop if your body fat goes too low and you're currently at a stage in your life when those hormones will have a big effect on your body. I'm not certain whether you are male or female but your weight is likely to increase at that age naturally due to bone and muscle growth and regardless of gender it is important that you finish growing as you can always lose body fat but the effects of puberty only happen for a few years so naturally they should come first.

I'm not an advocate of WD, I like the book and often eat this way when dieting but I teach and use professional methods so it'll be different to advice you might find in the book.

If you can tell me your gender, your weight or if you have a photograph that would be excellent. I can't always trust bf% measurements because I don't know who did them for you. 

Let me know mate and I might be able to help you.

Theo

[gabrielvs1032]

I am a male and I am around 125 pounds now with around %21.5 bodyfat(usually but my get lower to about maybe %19 or so.)

[Theo]

Gabriel,

Alright, I'll show you a basic formula to lose weight but don't try to get model lean or anything at your age or it may cause you problems in growth and development, get to where you're happy then maintain that weight.

The biggest factor is calorie needs is weight, then activity level.

to work out your calorie needs you times your body weight in pounds (125lbs) by a number to factor gender and activity level, for a male with average activity level this would be 15.

so 125 x 15 = 1875 i believe,  so that would be your maintenance calorie intake.

To lose 1lb a week you must take 500 calories away from this number so each day 1375 calories. Eating this amount of calories everyday will result in a calorie deficit of 3500kcal/week which equates to 1lb/week.

I wouldn't go much faster than that. Weigh yourself each week and take off 75 calories from your daily intake when you've lost 5 pounds and then again when you've lost another 5.

This is the simplest method, not 100% per cent accurate but about 80% i would say. it'll do the trick. (others are much more complicated)

Be sensible about it if you feel you still have a fair bit of growing to do, (height, weight, shoulder width, facial hair development etc) Judging by your weight and strength you probably do, no offence meant to you, it'll all come in time.

That about covers all you need to know for it really, keep your protein intake high enough, eating a good source of it with every meal should do the trick, to ensure you're burning mostly fat and not too much muscle tissue.

Best of luck to you, if you need any help then let me know, I'm not on here often but i check back now and then, if not pick the brains of some of the other forum members, I'm sure they'll be happy to help

Theo