Weight Loss And Running Performance

weight loss?

hi. i am 17 and i want to loose about a stone before early september, i currently lift weights every other day or each day depending on the previous days performance, also i run 8km each day split into a morning and evening session, my calorie intake is also between 1500-2000 and i currently weigh approx 15 stone. are my goals set to high or are they realistic, i currently have no experiance in this area so if there is anyway to speed up the wieght loss ill greatly appriciate it.
p.s i also have two rugby training sessions a week
p.p.s i have a manual job on saterdays cleaning and lifting pigs and lambs ect around a butchers.
thanks for any of your help.

find daily calorie intake 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.
eat 5-6 small meals a day (eat every 2-3 hours – it optimizes your metabolism)
5-8 servings of fruit and veggies a day
8 glasses of water
have complex carbs for breakfast – they give you energy
have protein (lean meat, legumes etc) for dinner – repairs muscle
cardio is the only fat burning exercise 4-6 times a week for 30-50min (ideally 45min because the first 20-30min body burns carbs and only then starts burning fat), light weight training (more muscle=faster metabolism)
dont consume foods that are made of white flour (white bread, cakes, pasta etc.), sugar loaded foods (cookies, icecream, candy etc) and nothing fried, oily.
ofcourse you can spoil yourself once in a while with a little treat:)

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