Hi, thanks for using healthcare magic
can be difficult and requires commitment to lifestyle changes. Most persons can lose only 10% of their weight by lifestyle changes but this 10% loss is enough to improve blood sugar, blood pressure and reduce cholesterol
To lose weight the amount of energy that you put into your body has to be less than the amount of energy that you put out. In other words you have to reduce the calories you eat/drink and increase physical activity.
There are two main types of diet, the low fat low calorie diet- in this diet you would eliminate fatty foods (use low fat cheeses/milk/mayonaise/dressings), reduce or eliminate butter or frying,increase vegetables and fruits and eliminate sodas, reduce intake of meats that are high in fat
Low carb diet reduces the intake of carbohydrates because carbohydrates cause the body to make insulin
and insulin causes the body to store fat. This involves reducing/eliminating the use of bread/biscuits/rice/pasta/flour/cereals/ high carb fruits, increasing intake of vegetables with low carb, eliminating sodas.
There is information online on which foods can be used in either diet.
In terms of exercise/activity, it does not have to be 30 mins at once, if you can take three 10 minute breaks during the day and walk about , it would be beneficial.
I hope this helps