Breakfast: pure oatmeal soaked in boiling water, half a cup of ordinary water glass+an egg white.

Lunch: Normal diet, half of rice, meat, but less greasy and more vegetables.

Dinner: oatmeal+fruit (buy different varieties) is about the amount of an apple.

Only eat and not drink any snacks and drinks every day (key)

Three days a week is enough. If you go, jog for 40 minutes and walk 10 minutes.

Other exercises depend on personal situation.

Just ask a fitness instructor when you go. What do you need to do?

I will answer you.