To lose just one pound you must create a calorie deficit of 3,500 calories. It is generally recommended that you lose only two pounds a week. I think you can lose more than that safely if you eat healthy and drink plenty of water.
One pound a week is the easiet to lose. You only need to reduce your calories per day by 500. It is helpful if you use an online site such as thedailyplate.com to keep track of your calories. You can also keep track of your water intake. I find that I eat less if I am required to enter what I ate each day.
To lose two pounds a week you will need to reduce your calories by 1000 per day. This is slightly more difficult but you can do it. Just make sure that you are eating healthy foods. Stock up on plenty of easy to eat healthy snacks such as blueberries, cherry tomatoes, strawberries, almonds and sunflower seeds.
I have found that for myself I cannot eat more than 1000 calories in a day and still lose weight. Even if I exercise like crazy, I still cannot eat more calories, however, I do usually lose 3-4 pounds per week.
Stay healthy and don’t give up!