1. I would do some searching on this site for foods to eat. You want to eat whole natural foods such as chicken, fish, eggs, lean beef, brown rice, whole wheat breads and wraps, oatmeal, fruits, veggies, nuts, etc.
2. This is very individual for each person. We all naturally burn different amounts of calories each day based not only on our activity levels each day, but also our natural resting rate of calorie burn. The idea is to create a caloric deficit, while not making it so large that you send your body into starvation response, where it will be literally impossible to lose fat. So small calorie deficits through your nutrition is the name of the game, with added calorie burn through cardiovascular exercise.
To find your breakeven caloric intake, use a calorie calculater online such as .
