I'm so fat, I weigh 190 and I'm 14, 5'3...please help me...?

Eat smaller healthy whole meals. Meat and diary products are fattening as well, so if that is your only meal of the day that is a poor choice. You could eat so much more fruit and veggies for the same amount of calories and be healthier. Keep exercising and make proper food choices and you will soon feel better about you image!