I would like to reduce my overall body fat and then to gain muscle and thats just a general idea I have with general workouts or diets learned from Google lol

I hope to have some advise to correct my eating habits and activities to reach my objective with the help of you guys.

My Details
Age 28
Weight 78 KG
Height 160 CM
Thighs 28 inch
My thighs are really fat and I hope to reduce it to a good measure against my height.

Waist measurement : 36 inch
I have a bulging belly that makes me feel uncomfortable as the belly is bulging 2 inch from my waist and this cause the in betwwen belly and waist to itch .

Sample illustration ;

Belly======>|38 inch | Back
Belly Bulge==>\_37 inch | Back
Waist =====+=>|36 inch| Back

Food & Calorie Intake
Previous Food Intake Record (As of 21 August)
Breakfast : Coffee/Teh Tarik/Mamak Food
Lunch : Fast Food ( KFC/MCD), Chicken Rice/mamak Food
Dinner : Mixed Rice ( Fried chicken/fish) Veggies

on Weekends I tend to have large portion of foods for lunch and dinner (Usually Steaks/Fried chicken) with beer.

Excercise
Walking (Pretty much none)=======================================================================
Current Food Intake As of 22 August onwards
Breakfast : Coffee/Tea with no sugar or milk and Oatmeal biscuit
Lunch : One cup rice with tofu and veggies
Dinner : Mixed Nuts 100gm / Oatmeal 250 gm

Im also drinking organic apple cider twice a day as I read that its a healthy drink with a lot of benefits

Excercise
I need help at this part a lot as my only excercise is only when im not sitting down doing daily stuff I know I need to change/do other then just eating habits.

Week 1
Monday : 1 hour on the threadmill
Tuesday : 1 hour on the threadmill
Wednesday: 1 hour on the threadmill
Thursday : 1 hour on the threadmill
Friday : 1 hour on the threadmill
Saturday : 1 hour on the threadmill
Sunday : 1 hour on the threadmill

I know my workout isnt much of a workout , please help me if you can. Thanks!

Yay! Thanks for the advise , I can certainly eat more in a day for additional 3 times but what do you recomend that is good for my goal?

Are nuts okay those assorted cocktail nuts with almonds , figs , cashews ? I understand those roasted nuts/salted nuts are bad.


As for weight training , How do I measure the correct number of sets or determine type of lifts thats suitable? I can post the condition of my body later for you good people to advise accordingly.

Anyways at the moment the only excercise that I could do comfortably is just the treadmill but my heart rate goes up very high. It just take 15 minutes for me to reach 190-200 but I dont feel woozy or have blackout however , Ill just feel tired and wil be okay the next day. So far has been doing it for 2 days.

Should I do something like Cardio & Weights on alternate days? Thanks for your advise!

Wow Thanks a lot for the detailed reply , really appreciatte it. I will work on a better workoout plan and diet. Thanks!