Hi, I would recommend you stop all sugar, breads, rices, fizzy drinks. Any carb intake should be done before 13:00. Excercise vigourously and you definitely see results. I have lost 9kgs in 4 weeks so far. Cheers
We can't give you "exact" exercises or foods to eat, because we don't all have the same capabilities for exercise or the same foods available in our area.
Basically, you should do anything you enjoy that keeps you moving, including walking, jogging, running, going to the gym, biking, swimming, dancing, etc for exercise. For food, center on low calorie vegetables and lean protein, such as chicken, fish, low/no fat dairy, nuts, seeds, etc. Make water your drink of choice.