How much weight will i lose every two weeks, how shall i change my diet and exercise?

Go here, a href="http://www.freedieting.com/tools/calorie_calculator.htm" rel="nofollow"http://www.freedieting.com/tools/calorie…/a find how many calories you need. Eat maintenance for days when you exercise, and fat loss (not extreme fat loss since too low amount of calories will stop weight loss) for days when you don't exercise. Get 30-45 min of exercise a day 5 days a week, 2 days rest. Eat healthy 5-6 days a week and the remaining days eat junk if you have to but still make sure you stay within calorie limits of maintenance. Also drink a lot of water. Swimming is good, if you swim, you should cut back running since you don't want to overwork yourself. For breakfast your toast and eggs is fine. Lunch have something, don't skip it, eat something like a turkey sandwich, light mayo and light cheeses with heavy vegetables and some water. Or some grilled chicken/meat with rice and veggies. Dinner meat vegetables is fine. If having pasta, make sure you have some meat in it. If you have to have a snack, eat yogurt.