You can eat fruits, vegetables and lean meat.

As for sports?

run quickly

go for a walk

body building exercise

You can use the same amount of aerobic exercise.

As for the method and quantity of eating, it is relatively simple.

Eat early and have a full stomach.

Eat well at noon

Eat less dinner.

What matters is perseverance.

The first two weeks are the most important.

Just stick to it.