Hello! Thank you for writing! I have gone through your question and understand your concern. The best way to lose weight is to eat less calories than you burn. So you need for your age 1594 calories for your basal metabolic rate which means that this is the energy you need for resting : for breathing, blood circulation,etc. If you go 3-5 days per week to dance, or do aerobics etc you will need in total about 2500 calories. So let s say that you need to eat less calories than that in order to lose weight. For excample: Breakfast 7:30-8:00 1 cup of raw blueberries+ 6 almonds+ 1 cup of 2% fat milk +5 tablespoons of oats cereals Before lunch: one fruit Lunch: 200 gram salmon + 2 cup of lettuce one plate of soup+ one slice of brown bread 40 gram Before dinner: one cup of milk( 250 ml) and one teaspoon of honey. Dinner:200 gram of chicken breast + one boiled egg+ one slice of bread. So you can chose to do whatever sport you like but try to eat healthy. Thank you. Best regards.