Wanna lose 4 kg in a healthy way ,any advice?

[IcedPhoenix]

Hello!

I'm 18 years old and 168 cm tall.
I weight 56.4 kg and I'd like to get back to the 53 I weighted last spring.

The thing is: I don't want extra speed diets or no-eating ones. I'd like something that wouldn't damage my health or get in the way of my training. (I'm a runner preparing for a 10K in two months and I lift something as well). I don't want to lose muscle. I need muscle! LOL

Any advice for increasing muscle and lowering down my fat percentage?

Thank you very much.

[TBeauty]

I'm 18 too! Female. I just lost 30 lbs and my biggest struggle with food was carbs too. I drank a cup of hot tea before every meal & snack. You can reuse the bag 2 or 3 times a day to save money. The warmth in your stomach will trick your brain into thinking you've already eaten. Then eat your fruits, veggies, & protein FIRST. By the time you get to the carbs, you'll be full. Good luck girl!

[IcedPhoenix]

I drink sodas selten.

My problem is that I eat too many carbs in comparison to everything else since I'm not a big meat eater and too lazy to go make myself a fruitsalad.

I'll try to stick with this advice but it's not going to be easy: I spend a lot of time out and I have to eat cheap and fast because I can't afford better.

Anything else I could do for week two?

[Barb135]

If you drink sodas, start by eliminating those from your diet.  

When you sit down to eat a meal, make sure that half your plate is filled with vegetables, 1/4 with protein and the other 1/4 with a grain, such as brown rice.

Eat as many fresh/frozen fruits/veggies as you can and eliminate processed foods.