How do I effectively adjust my diet and exercising?

I understand that there have been numerous questions out there that are concerning weight loss, but most people aren't limited when it comes to food choices. Unfortunately, I am. I am still in high school and I am stuck with that food. Some might say to pack my own food, however my family has financial problems, and I can't afford to bring my own lunch. Also, I come from an Asian family, so we always eat rice. No matter what, rice is a must. I understand that brown rice is healthier for you, but my parents can't afford brown rice, because it is expensive. My diet (on most occasions)-A bagel with cream cheese, string cheese, and milk for brunch ~10:00-Eat a slice of pizza for lunch or wait to eat lunch at home ~12:30-If I didn't eat lunch, I'd usually eat something somewhat healthy when I come home ~3:30 After this, I would just have a few snacks like chips and whatnot.-Rice and side dishes like fish and meat for dinner ~8:00 I understand that I should replace my unhealthy snack choices to fruits and vegetables instead, so I will make that change soon. However, should I eat school lunch which is often unhealthy, or should I just wait until I get home to eat something healthier. Also, how much rice should I eat because I understand too much rice leads to weight gain. My question about exercising is how much of intense exercising playing basketball would I need to do everyday to start losing weight with the diet I currently have?Additional information: -I am a freshmen. -I am 5'3'' and weight ~160 pounds. (although I am pretty overweight, I consider myself to be somewhat athletic. I can run a mile under 10 mins, and I can play a vigorous game of basketball.) Thanks for your answers guy! Hope you guys have a really nice day! :D

How to Lose Weight Fast and Keep it Off

Recommended Answer:

For weight loss, dieting is more effective than exercise. Reducing your intake of junk sugar will help as in items 22 and 106 in http://www.rheumatic.org/sugar.htm The natural sugars in fruits are OK as they are metabolised to glucose slowly due to their high fiber content. Fruits are low in calories and are not fattening. Most fruits and vegetables are metabolism boosting foods and that helps for weight loss.

Other Answers:

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