Thank you for your question. Firstly I want to emphasize that the specific food and exercises that you seek are a myth. So is the idea of targeted fat loss from a specific area. At the end of the day, what is most important is the number of calories that you consume versus the number of calories you burn. When you are in a calorie deficit, you will lose fat indefinitely. Be careful to cut calories too low for a long time as this will certainly result in the loss of precious lean muscle mass and less fat and it will certainly result in metabolic adaptations, making it extremely hard to lose weight in the future. Always remember: slow and steady wins the race.
My advice to you will be to consult with a dietitian to compile a diet for you with a 20% calorie deficit according to your maintenance calories. In terms of exercise: strength training (weights) always outruns cardio when it comes to fat loss. Four days per week of weight training of about 60min per session will be extremely beneficial for you.
