You should set aside at least 2-4 hours of free time every day. The plan is as follows

Diet, breakfast: soybean milk, an egg, steamed bread (you must participate in carbohydrates, otherwise you will have no strength)

Lunch: cucumber, tomato, chicken breast or fish (boiled)

Dinner: fasting

Exercise: 5-7 in the morning, while watching TV, jog in place (you can jog back and forth if the room is big)

At night: 7 ~ 9: 00, while watching TV, jog in place (you can jog back and forth if the room is big).

Note: The key is to keep the exercise heart rate. You can check your exercise heart rate online according to your weight and other information. Generally, it is enough to keep the lower limit of exercise heart rate.

It won't grow muscles, and 2 kilograms a week is definitely no problem.