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From Katie, Age 15

Ht. 5'4", Wt. 156 - Ok so i have been working on my weight for some time but the thing that always gets me is after school im home alone for almost 4h and i know i dont need food but i eat anyway just because i know no one is home what can i do my dad does not let me go out on school nights so going to see friends or something like that is out of the Q. can anyone help me i want to lose 20 pounds i have been trying for like a year plz help