I'm fifteen, about 6' 3 and I weigh about 215 pounds. I've been trying to lose weight lately, and I have lost a bit (I used to way about 231). I've gotten as low as 205, but lost motivation and am back at 215. Anyway, my dad recently bought a stationary bike that I try to use every day; this pretty much serves as the only exercise I get, aside from running around doing the things fifteen year olds do. I strive for an hour every day, but sometimes when I'm tired I'll do 45 minutes (I do fifteen minute periods, which allows for shorter intervals between high intensity and low intensity biking). It's difficult to stay motivated because I can't talk my brain out of looking for immediate results. I know I won't see any immediately, but my weight fluctuates between 215 and 220 and it's discouraging to see after my workout that I've gained 3 pounds, be it water weight or whatever. I know also that I shouldn't weigh myself too often either.

My question is, will the stationary, as well as proper diet (which I could use tips on, if you please) be enough to lose weight? I'm not looking for any quick fix, but I do want to see a progress, because it seems to have halted as of late. What should I set the stationary to for maximum weight loss? Is an hour enough? Too much? Too little? I appreciate anything you can tell me, as well as any other weight loss tips or other exercises I can do.

Oh and one more thing… I'm really self-conscious and am somewhat of an introvert; I have had membership at a gym, which has since been canceled. I can't bring myself to work out in a public place, so that's out, I think.

And another, sorry. I would prefer EXACT details as to a weight loss plan. I know that's asking for much, but I do know enough about health to know that "fruits and veggies," and "lots of water," are good for me. So specific meal ideas would be greatly appreciated, and preferred.