weight loss help

hey guys. im 15 years old.. im 5'9 and weigh about 180lbs do you guys have any suggestion on ways to drop about 20 lbs quickly, could somebnody post a sample menu or just tell what foods i should be eating and how much... i work out some but neverdo any cardio, any sugestion on best fat burning cardio exercies would be apreciated

thanks guys

p-man

First off, try and train early on empty stomachs, Morning Jog = perfect example. The body burns fat faster when there isn't food in you. Secondly, as to what to eat, just eat what you would normally eat, only im smaller portions. Eat smaller meals more frequently, that way your metabolism digests the food quicker so your not carrying any unnesccesary weight. Don't eat big meals after 7 pm, maybe a snack, like a fruit of some sort.

As for the exercies, can't go wrong with running, 15-20 mins on a treadmill 3 times a week at a level where your not walking, but you arent killing yourself.

Other good cardio are the crosstrainers and stairmasters. But if your really having difficulty doing cardio and find yourself short of breath minutes in, either reduce the intesity or start off with light cardio , ex : Riding a bike.