First you need to track the number of calories you normally eat in a day. Use a calorie counter to get an accurate number, and keep an online food journal for several days. Know your daily calorie total, then figure out the average by adding up all the days' totals and dividing by the number of days. That figure can help you decide how many calories you’d like to cut.
Decrease your average caloric intake by 200 calories a day, you can expect to lose about 1.5 pounds per month through diet. Cutting 500 calories per day you could lose 4 or 5 pounds lost per month. One way to cut calories is to eat zero-calorie foods that are filling, such as celery sticks, apples, or carrot sticks.
Give up processed foods and high-fat restaurant meals from your diet. Eat foods that have low energy density, like foods that are normally high in lean protein, fiber and/or water and low in both fat and calories. Some are watermelon, oatmeal, brown rice and salad greens.
Do moderate to intense cardio. like jogging or swimming, four to five days per week. Before doing anything get the OK from your doctor!!
Link for the calorie counter! http://www.thecaloriecounter.com/