The main thing is that you can't eat dry food for dinner. It is best to drink porridge. After digesting for an hour, you can start exercising. One hour is enough. Conditional can do equipment, dumbbells, push-ups, sit-ups, swimming. There will be obvious changes in a month. You can lose 20 pounds in less than three months, and your body shape will naturally change. After losing fat, your muscles will naturally appear.