Exercise:-

Jumping jacks	Jump into the air. As you jump, spread your legs shoulder-width apart. Simultaneously, raise your arms out to the sides and overhead.
Walking/Jogging	Indoors or outdoors, walking is a low-impact exercise that can be adapted to various fitness levels. Consider brisk walking or marching in place.
Body weight squats	Stand with feet shoulder-width apart. Lower your body by bending your knees and pushing your hips back. Keep your back straight and chest up. Return to the starting position.
Plank	Hold a plank position with your body in a straight line from head to heels. Engage your core muscles and hold for as long as you can.
Lunges	Step forward with one foot and lower your body until both knees are bent. The back knee should hover just above the ground. Push off with the front foot to return to the starting position.
Step-Ups	Use a stable step or platform. Step up with one foot, followed by the other, then step back down.
Calf rise	Stand with feet hip-width apart. Rise up onto your toes and lower your heels back down.
Normal Crunches	Lie on your back with knees bent and feet flat on the floor. Place hands behind your head or crossed over your chest. Lift your shoulders toward the ceiling, engaging your abdominal muscles. Lower back down without letting your lower back arch.
Leg raise	Lie on your back and lift your legs toward the ceiling. Lower your legs without letting them touch the floor and then raise them again.

Diet:-

FOOD GROUP	EXAMPLE	QUANTITY
Lean Protein Sources	Chicken breast, fish, lean beef Eggs, legumes	(4-6 ounces per meal)
Healthy Fats	Avocado, nuts, olive oil Fatty fish (salmon)	1-2 tablespoons per meal
Whole Grains	Quinoa, brown rice, oats Whole wheat pasta, sweet potatoes	1/2 to 1 cup per meal
Colorful Vegetables (Vitamins)	Broccoli, spinach, bell peppers Carrots, kale	Unlimited (non-starchy)
Low-Fat Dairy	Greek yogurt, skim milk Cottage cheese (low-fat)	1 cup (for yogurt/milk)
Hydration	Water, herbal tea	Stay hydrated throughout the day