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Look at it this way: 1lb of fat = 3500 calories. So to lose a pound you need to burn 3500 calories more than you eat in any given period of time. If you run a 500 calorie deficit each day - totally do-able - that's 1 lb/week. How much you can lose depends on how much you exercise and how many calories you eat. Keep in mind that if you're lifting weights and building muscle, muscle mass weighs more than fat, so you may not be losing weight but you'll be changing your body composition. It's good to measure body fat as well as weighing yourself. 205 at 30% body fat looks a lot different than 205 at 10% body fat.
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"If ten million people believe a foolish thing, it is still a foolish thing."
- Anatole France
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