I want to ask what sets of exercises and diets I can do to flatten my belly and ass and a pair of less flabbier thighs? I'm a guy and my job is office-based 9-6. The time I have are at most 15 minutes in the morning and a couple of hours before sleep.

For breakfast (8:30am-9:30am), I have only these choices:
• Fried meehoon, fried rice, dim sum, pau, wholemeal sandwiches.

For lunch (1pm - 2pm), I usually eat together with colleagues at restaurants. What kind of menu should I go for?

For dinner (7pm - 8pm), I'm free to choose, but eat mostly rice meals.

I only eat 3 meals a day and no supper. At office I drink full 1.5 liter water every day.

My height is 172cm and weight is 70kg. I want to get my body to better shape, not just stay average shape.

Many thanks.