How do I get thinner legs and a flat stomach?

How can I get a flat stomach and toned(not muscular/body builder type) arms and legs? ?

• I want results in about a month. I'm 13 and I am about five foot five inches tall and I weigh about 175lbs. I am very uncomfortable with my body and would like a change. Please put links to cardio workouts that I can do in my room. I will push myself as far as i can go to get the results that I want for my body. Please help me! I also would like a recommended diet plan(already planned out if possible) so that I can watch what I eat a bit more easily/carefully. I want something like a bikini ready body for at least one month of my summer vaca!!! Thank you so much, Bri<3

• Answer:

  This is just a small pointer to start you off.. BREAKFAST (Choose the ones you like, and alternate these so you are not eating the same thing everyday and thus, get bored) -100g of low fat natural yoghurt, add chopped strawberries, raspberries and blueberries. Top with granola (only a small amount) and a few nuts such as almonds or brazil nuts. -30g oat bran (the REAL oat stuff not pre made flavoured oat meal) add 150ml of water and put in microwave for just under two minutes or until you get the desired texture. Add any chopped up fruit and a few raisins. -One slice of wholegrain bread with scarmbled eggs or a poached egg -Wholegrain/fibre health cereal like Alpen or a muesli of some sort with a small amount of SKIMMED (low/non fat milk) -Two weetabix with half a chopped banana. Add hot water to soften the weetabix and if needed, 50ml skimmed milk. -Two shredded wheat pillows with any chopped fruit (banana is my favourite here) and again add hot water and milk. If these breakfasts seem small to you, add a piece of fruit or a small low fat yoghurt (muller light are great). Fruit ideas: banana, apple, grapes, blueberries, raspberries, grapefruit, orange, clementine, kiwi fruit, mango, melon, strawberries. With your breakfast have a glass (250ml) or orange juice or water. Or even tea or coffee made with no sugar and skimmed milk. Perhaps even try decaffinated tea bags and coffee beans as they taste the same and are better for you. MID MORNING SNACK: (Choose ONE) -Any fruit -Any vegetables -GoAhead bars/Alpen bars etc LUNCH: (Choose ONE) -Make your own salad and put it in a lunch box/Tupperware container. Include lettuce, cucumber, spring onion, tomatoes, sweetcorn, bell peppers and then add a meat such as grilled lean chicken, tuna, king prawns, ham, lean turkey slice. No mayo, add balsamic vinegar or lemon juice or a small amount of salsa AFTERNOON SNACK: (Choose ONE) -Sugar free hartleys jelly -Yoghurt -Fruit -Veg dipped in healthy versions of humus or Philadelphia light -Crackers and small amount of cheese DINNER: (Choose ONE, alternate choices) -Salmon, small amount of brown rice, vegetables of any choice -Lean chicken breast chopped up, cook in a wok along with bean sprouts, and LOADS of veg (or buy a pre made stir fry mix) add a stir fry sauce (look for sachet sauces as they are low in cal, dont use creamy sauces, tomato based are best) -Lean turkey steak or beef sirloin steak with HALF a jacket potato and any vegetables -Wholewheat penne pasta (70g) with chopped up veg, tuna or chicken or ham and with a tomato based sauce -Sea bass, any veg, baby new potatoes -Quorn meat chilli con carne (small serving) with small amount of brown rice -Roasted veg with any meat (grilled lean chicken breast, turkey, salmon.. etc) Dinner = last meal of the day. Don't eat before bed. List of vegetables: broccoli, carrots, brussel sprouts, green beans, cauliflower, parsnips, bell peppers, tomatoes, lettuce, cabbage, spinach, celery. Drink water throughout the day and with ice cubes when accessible. Have one "cheat meal" a week where you eat something nice like pizza. But still limit yourself, have only half the pizza. And add salad as a side dish. Search on YouTube "17 minute HIIT workout". Buy a skipping rope and do that in the garden. Go jogging/brisk walking, swimming, hula hooping, walk EVERYWHERE when possible, take the stairs always and run up them, join a gym? Join a gym dance class? Play badminton, tennis or preferred sports with family and friends or join a club. Just move around as much as you possibly can!