How do I lose 5kgs in a month, with one hour of exercise, and what kind of exercise is most effective for weight loss?

High fiber low fat foods especially all greens and fresh fruits, sprouts , oatmeal etc.

No...Ask me directly for customized diet plan for you. 

It sounds like you're experiencing a combination of respiratory and urinary symptoms, which could be related to a variety of conditions. The feeling of something being stuck in your nasal passage, along with thick cough, suggests that you may be dealing with a chronic nasal or sinus issue, such as s....