To lose one pound, you need to burn 3,500 calories more than what your body needs. if your goal is to lose one to two pounds a week, you need a deficit of 1,000 calories per day..
The level (weight) of each exercise should be so that you can do 8-12 repetitions before the muscle group gets tired and you have to stop. so, for example, for the upper arm muscles, hold a weight in your hand and bend (flex) your arm up and down 8-12 times. this should make your arm muscles tire. you can use heavier weights and do fewer.
For example, if you used to run 5 miles, you might walk 2.5 miles and add a little more distance each week as you progress to jogging and then running. you also need to take time to warm up before.