any diet ideas?

Question

heyy there :]
im 17, and im fairly busy with my life .
i used to play netball 3 times a week, now only one .
i dont do sport at school, so netball is it for me .
over the past year i have started to feel a lot bigger and look it too !
my hips have widened and my stomach is growing outwards .
im really wanting to not so much lose weight, just tone up my abs, hip, and buttox area .
i dont have time to do anymore exercise then my netball and training .
does anyone have any ides of diets just for toning up and feeling a lot more fit and healthier ?
just a list of things to eat . brekky, lunch and tea . snacks etc .

it would be muchly appreciated .
thankss :]
<3

PS - im from Australia, so it would be great if things could be in Kg, Km, etc . thankyouu ..

Answer 1

find calorie/fitness calculator on the net, enter all your stats and it will tell you how many calories you need a day to maintain, take off 300-400cal off that number and thats how much you need to lose.
dont try to lose more than 0.5-1kg a week - its not healthy to lose more.
eat 5-6 small meals a day (eat every 2-3 hours)
5-8 servings of fruit and veggies a day
8 glasses of water
have complex carbs for breakfast - they give you energy
have lean meat (protein) for dinner - repairs muscle
cardio exercise 4-6 times a week for 30-50min, light weight training
dont consume foods that are made of white flour (white bread, cakes, past etc.), sugar loaded foods (cookies, icecream, candy etc) and nothing fried - no junk food.

Answer 2

Don't diet it can stuff you metabolism for the rest of your life what is causing the weight to many carbohydrates coke is one of the worst..lollies are also carbo, chips, pizza, fries, bread, biscuits cake, peas, corn, pumpkin, rice, pasta and we should only have 3 servings of this group a day... if you are craving these you may be Chromium deficient check with your healthfood store .. Always take vitamin B when loosing weight and lots of water to flush out fats and toxins. Netball is great but not aerobic so even 20 mins pilates might help.