You have to first figure out your BMR - you can do this using a free tool online, or if you want a more precise measurement you can have this analyzed by a professional. To lose 1 lb a week, you have to be in a deficit of 3500 calories (500/ day). So for example, say your BMR is 1800. If you cut down to 1300 cal. a day, you'll lose about a pound a week. You can also use exercise to get to your deficit goal. Most say 1-2 lbs. per week is realistic and healthy.
When it comes to weight loss, caloric intake is the key factor. However, exercise is very important for your health, not to mention it boosts weight loss. CDC recommends strength training hitting all major muscle groups 2 days a week, and either 150 min/ week of moderate activity or 75 min/ week of intense activity. Cardio is essential for heart and lung health, and increased blood flow/ oxygen to the brain also improves cognition. Exercise has so many benefits there's really no reason why you shouldn't include it in your life!
"I have a personal relationship with food. I love it, but it's on the fence about me." ~Kathy Griffin
"If there was a famine, we'd be the last to survive." ~My mother
| current weight: 137.8