Eat bread 2 slices for breakfast and 3 slices for dinner, adjust when to eat the slice to prevent hungry before sleep/while working. Lunch balance meal but small portion. Exercise morning hike stairs around 20 floors, evening do pushup and sit ups.

No other foods. Diet is 80% exercise is 20%.

Weekend don't lie on bed, go around, avoid oily foods.

You'll notice changes first week itself