Ok, first, losing weight quickly will only make things worse for you. If you do lose a lot of weight quickly, you will most likely gain it back and more. Now that that's all said, this is my advice. You can lose about 2-3lbs a week by this depending on how much you weigh. First, make sure you stretch. ALWAYS STRETCH. Then run regular, or in place for 10-20 minutes without stopping per day for as long as you need. To help lose more weight count calories and eat about 1500 calories a day or cut all your meal portions in half. After U excercis e make sure you drink a lot of water and about 10 glasses a day will make you lose weight even faster. I wish you the best of luck. Don't do this diet for more than a month or you will run your body down and you could get seriously sick or you could be very cranky an d moody.