please mention the level correctly.
to reduce follow some simple points -
- do regular excercise. specially cardio(sprint, running)
and pranayam very helpful
- have small and frequent foods.
-avoid oily saturated fat
. use sunflower oil for cooking
- take more fruits and green leafy veg and salads
-take food atleast 2 hour before food in night.
-take good sleep
- avoid stress
- avoid alcohol and smoking
- keep blood diabetes
in controll in controll if u r diabetic