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Jump rope for 5 to 10 minute intervals 2 times a day (more if you can) and do some body weight exercises (choose 7 or 10) and do them one right after the other for at least 3 sets.
Do this 5 times a week if possible if not 3 times a week.
High protein, low carb diet and drink lots of water, cut sodas for life.
Cut rice, mash potatoes, pasta and change for a side salad with a bit of olive oil.
1 day week for one meal only eat what you want but try to keep it healthy but don't drink sodas as i said before, cut those for life.
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