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You're trying to clean up your act and start eating healthier.
You can do up to two days of light jogging on the treadmill, but keep it to around 30 minutes per session. To lose fat while sparing muscle, you'd do even better to perform sprint intervals for instance, running all-out for a minute and then backing off to a light jog for two minutes. Do this for 30 minutes, three times a week.
You should be wolfing down five to six small meals a day. As long as good-quality fuel keeps coming into your body; particularly protein and carbs; you'll have the calories to build muscle and the metabolism boost to lose fat.
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