Those people that are telling you to ever eat any less than 1500 calories should honestly be told off. Not only is it unhealthy, but you will feel awful, most likely binge after a few days of anything lower than that, and even if you lose it and start eating normally again, you will probably put it on again. All women or men should be on a minimum of 1,500 calories a day. To lose weight healthily, you should lose about 1 to 2 lbs a week, no more than that (that's 1/2 kg. to 1 kg. a week). If you are losing more, you should increase your calories by about 200.
I am an athlete and also have taken all the courses in nutrition and sports science. Eating right should be a way of life, not a diet or a chore. You should have fruits or vegetables with every meal - you shouldn't worry about calories from fruits or vegetables because there are virtually none in them (unless you're frying or deep fat frying stuff).
A nutritious cereal or oatmeal with fruit is great in the mornings. Lunch could consist of a sandwich (lean meat, no butter, low fat mayo) and vegetable soup.
Snacks could be yoghurt and a piece of fruit, a small protein bar (if you are exercising at lunch).
Dinner - a nice lean meat no bigger than the palm of your hand and 1/2 inch thick with some vegetables and fruits and a little bit of carb - two potato croquettes or just a small amount of mash.
You should eat every 2 to 3 hours, even if you aren't hungry. This stops you from binging as well. If you need sweets, try a "Count on Us" dessert if you're dying for it, or do like I do and get an acquired taste to dark chocolate (70%) - a couple of squares does the trick.
You should ideally be exercising 3 times a week - I don't mean just walking (unless you are incredibly overweight) or just yoga. This should be a solid run, cycle, circuit training, a tough martial art, or climbing. Mix in a weights routine 1 to 2 times a week and you're set.
If you do intense exercise (i mean a run or a kickboxing class or climbing) for over an hour, up your calorie intake by 200 calories or so, depending on the workout.