AM 13 AND 195 POUDS

i dont know how tall you are ( cus that its important on weight ) but anyway thats 2 much weight, you have to lose a lil bit get around 143 thats good ( thats around 65 kilograms i am european so my measure its different) dont get 95lbs thats to low for your age lad. 

hmmm....its quite tough...but u can...first of all control your diet..dont eat too much...eat only when u r hungry..better i suggest u a pattern...try if u hope it would help u..

morning-have bread,a cup of milk,some fruits

noon-eat cooked food but oil should be less

dinner-fill only half stomach of ur wish,..but the other half should be empty. do regular abdomen exercises ...avoid meat...avoid snacks..drink more water...try yoga