Now, obviously you keep in shape and are active within the week so that raises one question in my mind and that is your DIET.
After doing some calculations after taking in some of your stats eg height, weight age activity level i have come up with the following:
To lose weight when your highly active you will need to be consuming:
Carbohydrates: 297grams = 1186 calories
Protein: 161 grams of protein = 644 calories
Fat: 61 grams of SATURATED WHOLE FATS = 638 calories.
As you are active and i would imagine want to keep what little size you have for rugby, then you will want to be consuming more protein on a weight loss diet to make up for the lack of carbs, for example if you were on a bulking diet you would need 1lbs of protein per pound of body weight and more carbs.
PROTEIN: At Bristol Rugby we have been given a list of foods that would be easy to prepare and that are also rich in proteins, so if you got your mother to cook up some meals in advance that are rich in the following.
WHOLE Eggs - Please the yolk is very importaint, use the whole of the egg as even though the yolk contains colesterol and fat it is also very nutritous and contains protein as well as egg whites.
BEANS - Any of mother natures beans will be very good and high in proteins, so i would add to meals that consist of brown rice and chicken ( much tastier)
CHICKEN - Self explanitory
RED MEAT - High in BCAA amino acids and protein
TUNA/Fish - again aminos and fish oils.
and then obviously you have your SUPPLEMENTS like protein shake.
For your carbohydrates please take the slow releasing wholegrain brown rice or pasta as this will not store into fat as easily and is slow releasing.
Training- For your training to lose fat and strip weight i would recommend 20 minutes maximum on a tredmill doing HIIT
This means setting the tredmill at a jogging pace for 30 seconds, and then sprint as fast as you can for 30 seconds, rince and repeat for 20 minutes and i promise you that you will see those abs in no time at all
Hope that helps.