text: 1-2 pounds a week is usually the amount that is healthy.  Just make sure that you are eating enough calories when your exercising, usually people tell you "You have to burn more calories then you're eating"  but when your exercising its extremely important to make sure you're eating the right calories, not empty ones.  Also if you have access to a free gym you should see if they have a nutritionist, most do now and you can have a consultation that works with your exercise program.  Don't get discouraged if you dont see a significant change in the first 6 weeks or so, it takes your body time to adjust and start burning that fat and building muscle.  good luck!