text: how many pounds can i lose in one day and how can i lose it? i'm a big bone girl or better known as a fat one how can i lose weight no cutting off anything eat a healthy, high fiber, nutrient dense meal plan and exercise for at least 30 minutes a day increasing to 60 minutes a day.  depending on your height and activity level, i would say you shouldn't be eating more than 1,800 calories to lose weight.  i am 4'9 and to lose weight, i need 1500 calories and to maintain my weight, i need 2000 calories and i'm a fairly active person.  try eating a variety of bright colored fresh fruits and vegies every day along with high fiber oatmeal, cereals, wheat bread/pasta, low fat fiber chips and popcorn.  eat heart healthy nuts, about an ounce a day and skim or soy/ dairy products. try eating more lean chicken and fish and try cutting out most red meat. eat 3 moderate meals a day along with 3 snacks to help keep your metabolism revving.  watch what you put on your pasta and potatoes...use salsa, light sour cream, etc. and watch how much you put on your food.  condiments can be tricky.  drink plenty of green tea, black tea, red tea, and water.