In terms of meal, have 5 to 7 meals a day( break them into smaller portions), you will be increasing your metabolic rate by doing so. Try increasing your protein intake too. Choose lean meat such as chicken breast( you could boil or grill). You should also consume oats as this is a fat burning food.Increase your intake of green vegetables too. You could also substitute your rice with brown rice or maybe even baked sweet potatoes.  In terms of your training, I would suggest you to start taking up weightlifting exercises. You should also do HIIT( high interval intensity training) as this is the best foam of cardio to loose weight.   All the best with your weight loss bro. Sorry I can't type more cos I'm using my iPad. Do post up any questions if you have.

sweat more dont mean you use more energy. To be a little bit precise you can measure your calories burn using heart rate monitor. See which burns more

Both are good! Depends your objective and your background. HIIT is fantastic for fat loss but you must have certain fitness in order to follow exactly what a trainer does. If you were to follow the 2nd vid, I would suggest you start off with 1:2, means 1 min all out sprint and 2 mins slow jog/walk. Don't follow blindly.. not everyone can take such high intensity training. Build a stronger foundation first Cheers and all the best!