Exercise and proper diet are very important to lose weight and improve fitness. Avoid all fatty food like cheese, fast foods, fried and dairy products. Eat fresh fruits, vegetables, yogurt, red meat, nuts, grains, drink green tea, fruit juices and plenty of water. Go for walking, running, cycling, practice push ups, bench press and chair squat. It burns fat,make strong bones and muscles, boost energy, improve heart functions and improve fitness.