Adjust your calorie intake so you are not overeating or eating empty calories that can only add more fat to your arms. Once you calculate your calorie intake per day, which is based on your age, your weight, and your fitness level, try to consume enough calories every day to do exercise.  Eat more vegetables, healthy fats, and lean protein. Each meal should include a serving of protein, 1 or 2 vegetable/fruit servings, and 1 complex carbohydrate serving such as a whole grain serving.  Make sure your carb intake is in the recommended range of 20 to 50 grams (0.71 to 1.8 oz) per a day.  Reduce your consumption of carbs, sugars, and animal fats. Consuming foods high in carbs and sugars will cause your body to secrete insulin, which is a main fat storage hormone in your body. When your insulin levels drop, this allows your body to burn fat. Lower insulin levels also help your kidneys shed excess sodium and water, which will help you reduce any water weight you are carrying.  Cut out foods that are high in starch and carbs like French fries, potato chips, and white bread. Avoid foods high in artificial sugars like soft drinks, cakes, candy, and junk food. Create a 7-day meal plan that covers 3 main meals (breakfast, lunch, dinner), scheduled at the same time of day, and 2 small snacks (between breakfast and lunch, and lunch and dinner), scheduled at the same time of day. A set meal plan will ensure you eat at a consistent time every day and do not skip or miss a meal. Consuming about 1,400 calories a day, combined with exercise, can help you to achieve healthy weight loss. Write up a grocery list based on your meal plan and go food shopping at the beginning of the week. Keep your fridge stocked with all the necessary ingredients to make your meals for the week so you can prepare each meal easily and are not tempted to cheat or skip a meal. Staying hydrated with water will keep your immune system healthy and ensure you are hydrated during your daily workout.  You can substitute sugary drinks like soda with water...

How would you rephrase that briefly using Indonesian?
Pantaulah asupan kalori harian. Terapkan menu makanan mingguan secara konsisten. Cukupi kebutuhan cairan dengan minum air putih, bukan minuman yang manis. Biasakan makan sesuai kebutuhan sebelum dan sesudah berolahraga.