Say there was a girl who is about 195 lbs. and about 5'7". She only has about 2 hours out of the whole day that she has free time. She wants to be in her weight zone of between 118-148 lbs. within about 8 months without using any dietary pills. What would you recommend for her to do to be able to do this?

Stop eating so much. Eat healthy foods. Forget junk food and fats loaded with calories. Perhaps a regular program such as Weight Watchers will help.

She is a 13 (almost 14) year old girl..

http://community.weightwatchers.com/Groups/GroupPage.aspx?sid=2699975

http://www.wikihow.com/Lose-Weight-As-a-Teenager

To help the girl achieve her weight loss goal of reaching a weight between 118-148 lbs. within 8 months without using dietary pills, I would recommend a combination of a healthy diet and regular exercise. Here's a step-by-step approach she can follow:

1. Establish a Realistic Goal: Aim for gradual and sustainable weight loss. A safe rate is typically 1-2 pounds per week, which equates to approximately 4-8 pounds per month. Adjusting her goal to fit this range will ensure healthier and more sustainable progress.

2. Calculate Daily Caloric Needs: Determine the total number of calories she needs to consume each day to maintain her current weight. This can be calculated using an online calorie calculator or consulting with a registered dietitian. It's important for her to create a calorie deficit, but not too drastic, as extreme calorie restriction can be unsustainable and unhealthy.

3. Create a Balanced and Nutritious Diet: Opt for a diet that is rich in whole foods, such as fruits, vegetables, lean proteins, whole grains, and healthy fats. Avoid processed and high-sugar foods. Focus on portion control and mindful eating. Tracking her daily calorie intake using a food diary or app can be helpful.

4. Regular Physical Activity: Aim for a combination of cardiovascular exercises and strength training. Cardio exercises like brisk walking, jogging, swimming, or cycling can help burn calories, while strength training can build muscle mass and increase metabolism. Incorporate exercises into her free time, and aim for at least 150 minutes of moderate-intensity aerobic activity per week, along with strength training exercises twice a week.

5. Stay Hydrated and Properly Rested: Adequate hydration is essential for overall health and weight management. Aim to drink enough water throughout the day. Additionally, prioritize getting enough sleep (7-9 hours per night) as lack of sleep can affect weight loss efforts.

6. Seek Support: Encourage her to find a support system, whether that's through friends, family, or online communities, to stay motivated and accountable. Consider consulting with a registered dietitian or a personal trainer who can provide professional guidance and support.

Remember, weight loss is a personal journey, and it's crucial to focus on overall health and well-being rather than just the number on the scale.