Recommend a workout/exercise and food diet

Help your FTM (of a 1yr7months old kid delivered via CS) here who has hypothyroidism,a pre-diabetic mama, with carpal tunnel syndrome on both hands, vit D deficient too.. i gained 14kls pre-pregnancy weight and i want to go back to my previous weight... I dont know how to start as I dont have these health findings before... I usually dance before..but due to back pain, carpal tunnel i cant seem to finish 1 song... But i will try still... I love rice..it is my staple food.. and i just recently started eating 2 cups of rice in a day (1 for lunch and 1 for dinner)... Hoping to make it 1 cup a day after a week... Im on midshift, so i dont have breakfast... But i ate 3-4 cups usually in day... Due to work and stress, im always hungry.. If you can share any routine workout/exercise that doesnt require machine (as we dont have one nor can enroll in a gym due to budget issue..) that helped you go back to your preferred weight...with the almost same health condition as me.. Please also share budget friendly diet. Note that I have drug/pill maintenances already so fasting or OMAD might not help as i need to take my medicine with food, otherwise it will give me stomach discomfort or it will activate my hyperacidity/ibs.