Hello - U r in the obesity status. so you v to cut down plain rice, fried foods, all trans & fat rich foods. u can connect me on personal chat by which I can forward u some photos diagrams with manual to exercises, over all u should follow a low fat, low carbs diet along with two times free hand, cardio, body fat rigorous actions.

You need low carbs like roti bread rice etc low fat like oil, butter, vanaspati, ghee, fast foods moderate or high protein like fish, egg white (non veg), milk, curd, dal, dal products etc. With at least 30min workout according to your capacity.