Please help. I need a diet plan.?!

Please help. I need a diet plan.?

I really want to lose weight. To start out with, I'm 14, 5'4", and 140 pounds. About 4-5 months ago, I weighed 128-131) I wanted to get my weight down, so I started doing a 2 mile excercise video called "Walk Away the Pounds" by Leslie Sansone and Level's 1 & 2 on The Abs Video called "Get Fit Fast" by Denise Austin each once a day, for about 4 or 5 days in a row. I stopped because then track started up so I wasn't really able to do the videos. Anyways, after the last day I did it, I weighed about 137 pounds. I was shocked but then my mom told me that I was just building muscle and that if I kept excercising, then my weight would go back down. Well, when school let out, I told myself, 'I really want to lose weight and summer is the perfect time to do it'. well, the problem is, is I want to lose weight, but whenever I tell myself, okay, I'll go run a mile later, then later gets here and I won't feel like running a mile. I guess I just want to lose weight fast yet healthy. any advice?

find daily calorie intake calculator on the net, enter all your stats and it will tell you how many calories you need a day to maintain, take off 300-400cal off that number and thats how much you need to lose.
eat 5-6 small meals a day (eat every 2-3 hours - it optimizes your metabolism)
5-8 servings of fruit and veggies a day
8 glasses of water
have complex carbs for breakfast - they give you energy
have protein (lean meat, legumes etc) for dinner - repairs muscle
cardio is the only fat burning exercise and burns fat all over your body- 4-6 times a week for 30-50min (ideally 45min because the first 20-30min body burns carbs and only then starts burning fat), light weight training (more muscle=faster metabolism)
dont consume foods that are made of white flour (white bread, cakes, pasta etc.), sugar loaded foods (cookies, icecream, candy etc) and nothing fried, oily.
ofcourse you can spoil yourself once in a while with a little treat:)