I'm roughly 64 kg at the moment. I work from home so I don't do much exercise or get much time to exercise. How much weight is healthy to lose per week to get to 55 kg?

If you're looking to lose weight 0.5 kg to 1 kg a week is considered healthy. Losing large amounts of weight quickly can increase your risk of putting the weight back on again, and more, so losing weight steadily is generally recommended. You can do this by cutting out refined carbohydrates such as white flour products and sugar, ensuring you have protein with every meal, healthy fats such as oily fish, avocado and olive oil and filling half of your plate with non-starchy vegetables such as greens and salad vegetables. Although you don't have much time to exercise try to go for a brisk walk for 20-30 minutes a day, which will help weight loss as well as promote good health.

I recently had major surgery and was left so weak and without any nutritional help. I am looking for some help to get my body back on track.

We’d suggest foods rich in nutrients to help your body to recover. Specifically, you need foods rich in protein, calcium, vitamins C, B, D, magnesium, manganese and zinc. So, this means including lots of fish, lean meat, eggs, nuts, and seeds for added protein, vitamins and minerals, plus green vegetables and fruit. Perhaps in addition you could consider taking a multi vitamin and mineral supplement, if you are not on any medication to boost your intake. If you are on medication, speak to your doctor before taking nutritional supplements. Avoid fizzy drinks and other high sugar foods.

What are the best foods to eat before and after working out?

Before working out, fast release carbohydrates will help you out to obtain the energy your muscles need. You can drink home-made orange juice with fresh (e.g. bananas) or desiccated fruits (e.g. raisins). Another option would be white bread sandwiches with fat-free cream cheese. Fat would not help you at this stage. Therefore, in case you drink milk, choose skimmed and lactose-free milk. After working out, a combination of fast release carbohydrates (similar to the ones mentioned above) and protein (fat-free yoghurt, skimmed lactose-free milk, cottage cheese) will be ideal to refill you glycogen deposits and also promote the muscle formation.