If you don't know how to get started, I think that you need to find a therapist or doctor you can work with to help you develop a program of diet and exercise.
Xa ungazi ukuba uqale phi ndicinga ukuba ubonane nogqirha okanye ugqirha onganyangi ngamayeza ukuze akuncede nisebenzisane ukusungula inkqubo yendlela yokutya nemithambo.