Thats pretty good eating for a 12yr old
but mabe cut down on the choc biscuits
and cut down on the butter that ou put on the bread
and make sure the bread is wholemeal
For exercise
try sit ups
or push ups
crunches
or going for walks or running

If you are working out while eating properly recent studies have shown that a little caffeine about 30 minutes prior to your workout will help you get a better workout. The energy boost is supposed to make you more alert and therefore more willing to do your workout. It is also to give you a small boost in strength allowing you to lift a little more weight.

If you are insulin resistant, caffeine is bad. You can increase fat burning by having several small meals per day. Caffeine as a performance enhancer in the gym or in competition is only effective is you do not drink it on a regular basis and the most effective is 330 mg (3 cups of black home brewed coffee) about 15 minutes before working out. I quit drinking coffee and introduced green tea. What is neat about green tea is that the caffeine breaks down slowly (time released) in relation to other compounds in the plants. Because caffeine is released slowly, the boost is gradual (so no ups and downs in blood sugar, which would encourage fat storing). Tea and coffee act in the same way as high GI foods. Green tea is like a low GI food and the crash is non-existent.

Many overweight people, particularly those who have frequently ‘dieted’ and lost weight only to regain it later, have insulin resistance. Unfortunately, the majority of people who have insulin resistance are unaware of it. If you have insulin resistance, regularly using caffeine will negatively affect your metabolism. It will have the opposite outcome of what you want. In the long term, avoiding caffeine will help to boost your metabolism.

Naturally increasing your metabolism by combining correct eating, eating frequency, and (unless too heavy to exercise) cardio and strength training exercise, will lead to fat loss and increased lean muscle. Lean muscle is your metabolic furnace that will burn extra calories/energy 24 hours daily. Naturally increasing metabolism AND maintaining it long term will enable you to avoid future weight gain and “yo-yo dieting.”