How to control the obesity - give me any exercise plan and diet plan?

Exercise: 3mile daily walk or jog 3 times a week light weight work mediterranean diet.

Diet exercise plan: There is no quick and easy remedy to obesity. People come in different heights, weights, ages, sexes, races, and have different exercise habits and food intake. With those qualifiers, you need to burn about 500 calories a day, to loose a pound a week. That means either eating less, and using an app like myfitnesspal to track, or exercising more, using a Fitbit to track. 10k steps a day = wt loss.