text: Try checking out your local library for some fitness info.  The web can be something of a challenge.  You might find a fitness magazine you like & see if they have a web-site.\n\nYou can safely use about 1-2 pounds a week, but really need to fix the diet issue.  You don't talk about what you drink - so, NO soda, NO sugary drinks.  Drink plenty of water to stay hydrated.\n\nDitch the Chinese (sauces can be really bad) and use the Pizza as an occassional treat (1-2 pieces only).  Do eat as many veggies & fruits as you can.  Whole grain breads.  Lean meats, like chicken (no skin, not deep fried).\n\nRead labels!  Know what's in your food!\n\nGood Luck!