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

how much weight you lose will vary from week to week. breakfast is good, but never skip a meal. don't eat toast before bed. fruit is much better. go easy on the pasta. meat and vegetables are great, if they're cooked right. cut out the coke and drink water. protein and fiber at every meal. eat lean meats, broiled, baked or grilled. raw or steamed vegetables. fresh fruit, whole grains. low fat dairy. 30 minutes exercise is plenty as long as it's intense enough. you should be able to talk, but not want to.