Track your caloric burn and consumption.. find out your BMR and go from there. You have to move- it takes an extra 3500 calories burned to lose 1 lb. Weigh out your food...Losing 1 lb per week is healthy. I honestly wouldn't go for more than 3 lbs per week though unless you are morbidly obese.
I have hypertension and I have lost 45 lbs since December by tracking my burn and consumption, weighing all of my food, and eating well- lots of fresh fruits and veggies, lots of fiber, whole grains,and drinking water only...( I do have 2 cups of black coffee in the am though) I am off my heart meds and my hypertension meds now. I went from 167 lbs, and a size 12 ( 5'1" tall) to 122 lbs and a size 7 in juniors. I have about 5-10 lbs to go until I hit my goal weight...111-117. I work out 6 days per week as well.
PM me if you want info on what I've done.
at 8:32 AM on Jul. 13, 2010