basic math- you burn about 2000 calories a day and 3500 calories is equal to 1 pound of fat so if you cut 500 calories a day you would burn about i pound a week, excersizing burns even more calories, so just do the math and shed the pounds. ( i personally try to stick to low calorie foods and workout daily so i can burn even more) its hard but possible!!! (often times just adjusting from not counting calories at all to keeping to a 1500-2000 calorie diet could shed a lot of weight in the first week alone!!)
GOOD LUCK!!!