Tracy Weight Loss

u shud do 15 mins jog daily, sit-ups, climbing stairs, lunges, crunches, leg raises, dance workout for flat tummy

You can follow following diet and fitness tips for better results: -

A good tip is turn vegetarian, have 5 time meals rather.
You can have seafood also.
breakfast of cereals, milk and egg only,
lunch u can have beans on bread, dal rice, bread with baked/ boiled vegetables

have light dinner, again u can have bread and salad with gravy, pulses

avoid chicken, beef, pork, cheese, paneer, pizzas and junk food.
Avoid rice at night

learn some recipes for healthy food. You can look for alternates like fish, crab, prawns, Soya, Mushrooms etc..
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You can do activities like streching, breathing exercises, yoga, running, like standing at same place u do running motion, arobics, dance, climb stairs till 5 storeys 3-4 times a day, jogging, badminton, volleyball also keep you fit
swimming is also good exercise

You can do free exercises like push-ups, sit-ups, chin-ups to stay fit

get a pair of light weight dumbells and do arm exercises

for thighs do lunges, sit-ups, stepper, multi-exercise, leg curls, leg press, jogging, climbing, climbing steps

for arms do dumbell curl, reverse dumbell curl with light weights (15-20-25 reps)

for abs do crunches, leg raises, tiwst crunches, standing twists etc.

for chest do bench press, dumbell flies, pec dec etc.

Note: I suggest light dumbells over machines. please make sure u do light weights and more reps for weight loss.
Please don’t do exercise if you have cold or some illness.

some home/ office exercises: -
http://exercise.about.com/cs/exerciseworkouts/l/blofficeworkout.htm
http://exercise.about.com/od/flexibilityworkouts/tp/officestretches.htm

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u can anyway mail me or im me for more info.. all the best..