Loosing Weight With Exercise and Diets??!?

Okay, so I am about 5'4" and weigh about 145lbs. I want to go on a diet and start to exercise. We got a trampoline and I am going to do at the LEAST an hour of like "hardcore" jumping. (Ex. Tuck Jump, Straddle Jump, Pike Jump, the exercising moves on the trampoline basically.) Are there any good diets to go on while I am doing my exercise to help me loose more weight?? I want to loose at least 5-10 lbs. Also, if I plan on doing this for a least a week, and on the course I am going on, how many calories and pounds will I loose in that week?? Thanks :)