girl help: How do I lose weight? - Help.com

When did you begin track? If you’re gaining weight it could be one or a combination of two reasons. First, you could be building muscle if these track sessions are very intense. Second, you could be eating more than you think are, especially since you’ve increased your activity. Building muscle is extremely good, but if you’re eating a surplus your gains might be ‘unclean’ - meaning you’re also putting on fat. To know what’s happening, you need to log everything you eat for a week and review your actual caloric intake. You also need to determine whether your weight increase is causing you to gain or lose inches - or you could just check your body-fat with fat calipers. Keep in mind that the ideal way to lose fat is to build muscle, so if you’re doing everything right you might see the scale show you some unpleasant numbers at first. If you’re serious about losing weight, the best way to do it is to start strength training and clean up your diet - no processed foods, fewer grains, lots of lean proteins, and a landslide majority of vegetables.

I don’t think I can give any better advice than Bluecat! Weight isn’t the greatest measure of bodyfat, because muscle weighs 3 times as much as fat. Calipers are the best way to measure this, but you could just measure round your arms, waist, thighs, bust and hips and then have a look at the inches lost.
Keeping track of your calorie intake is very important, you need to consume less than you’re using up daily to lose fat. I tried to lose some weight last summer and ensured I was only eating 1500 calories daily, and was doing roughly 30 minutes of exercise a day (which could be 30 minutes of brisk walking, a run, swim or cycle) outwith my normal, fairly busy lifestyle. I lost weight really quickly and kept it off as it speeded up my metabolism naturally. I think what’s happening here is that you’re eating too much, it’s a fairly blunt way of putting it and I’m sorry, but maybe get rid of the mid morning sandwich, have that for lunch, and then a proper dinner, and instead of snacks, have fruit.
Up the protein intake to make sure you’re providing your muscles with the nutrients they need to repair themselves, that means lean meat or lots of pulses (lentils, chick peas, kidney beans etc), lots of green veg (spinach and broccoli) to keep your iron levels up and make sure that you avoid fried food and too many processed carbs. Swap white things for brown (pasta, rice and bread) when you have to eat carbs. Let yourself have the occasional treat, but keep track of the calories!
Good luck!

stop that sandwich and drink a tea instead,or chew some gum.eat less,train more,find out what diet suit you best.good luck.oh,and for your information,is more important how u are as a person than how u look like

you cant expect the track to just work. you need to cut down on your daily intake. Try swapping carbohydrates to vegetables. it could help
and the gain could also mean muscle.