1: Diet should be controlled and not greasy. You can eat more protein food, such as eggs and milk. Pay attention to the supplement and collocation of nutrition before and after exercise.

2. The exercise plan depends on your endurance. You can start with running. If you have time, run for half an hour every morning. You can do some sit-ups or squats when you are free, and jog for half an hour after dinner at night. Try to do strenuous exercise after 9 pm, otherwise it will have a great impact on sleep.

In fact, the most important thing is to be patient, to persist and not to give up halfway.

These are my personal suggestions. I wish you success in losing weight and hope it will help you.