Please tell me what are some exercises and foods that can help me lose a lot of weight?

Remember for most: Caloric restriction is the key to weight loss. Often it is suggested that weight loss is 75% caloric restriction and 25% exercise. So not only does it help to eat healthy, as in focus on colorful veggies and fruits and minimally processed foods/grains, but you need to make sure you are not eating too much either. Exercise wise, the most important exercise is the type that you will do consistently