My diet and exercise plan

don't eat rice so much. I think it might be better if you cut your dinner because if you eat your dinner like your lunch (which includes rice) which is bad carb, it is like taking in already up to 1500calories a day. BUT! if you want to eat, just cut down the amount of rice to 100g and separate it to 5g per lunch and per dinner. That way, it can be better. For the exercise, I think if you want more quick and better results, you should at least exercise for 2hours a day. Good luck!

Umm? K...

OP, The diets fine, I would encourage to ensure vegetables/meats are the predominant foods in lunch and dinner but that's more of a preference. So long as you burn more then you eat you'll lose weight. I'm assuming your DR already ran though how much you should be eating a day so I won't go there.

Your exercise routine relies heavily on cardio, why only abs and butt? Only working two minor muscle groups while negating everything els wouldn't provide for very promising results. Might I make a recommendation on a more popular routine?

Monday - Push Lifts (Chest, Shoulders, Triceps, Abs)
Tuesday - Cardio
Wednesday - Pull Lifts (Back, Biceps)
Thursday - Cardio
Friday - Legs (Quads, Calves, Hamstrings, Glutes)
Saturday/Sunday - (Pick one day between Saturday to lift on whatever muscle group you want to focus on the most. If you want to focus on a Push, do this on Saturday and rest on Sunday. If you want to focus on Pull, it doesn't matter which one you chose. If you want to focus on legs, do them on Sunday and rest on Saturday.) Personally, I would rest for both or let this be a light/fun cardio days.

Thanks,
BS

A carb is a carb, there are no bad carbs. Your body sorts macro nutrients just like a change machine would, you eat food, carbs go in the carb slot, fat goes in the fat slot, protein goes in the protein slot. Your body doesn't care what year the nickel was made, how rusty the quarter is, macros are macros. Rice is fine, it does not matter when you eat rice.

Anyways, my take on your diet, looks low on fat unless you are eating 16 ounces of salmon at one of those meals, I really don't see any other fats aside from the small amount that would come from the rice. I personally alternate, chicken for lunch, salmon for dinner. The fats from the salmon help with satiety and keep my from over eating (when i'm cutting anyways).

Also, the HR monitor is only going to be useful for steady state cardio, so your elliptical. The rest of your listed activities won't give you accurate calorie burns per a HR monitor.

Polar is a good name in heart rate monitors they come in a broad range of prices. I would guess you will want one that counts calories too.The monitor uses your heart rate to estimate calories burned so for some activities you will have a small number even if it feels like you worked hard. You can check them out on Amazon or other sites. I would suggest aerobics classes particularly ones that also involve weights. The advantage of classes is that they include exercises that you might not do on your own (in my case squats and lunges). The dance class would be good if gets your heart rate up
Eat brown rice not white
good luck

Polar makes a decent HRM. That being said, if you are trying to use it to track calorie burn, it's going to be useless for basically everything you have listed there except the elliptical, and even that will be incorrect unless you are going at the exact same pace for the entire workout.