welcome to hcm
thanks for the query
egular excercise specially cardio like jugging,brisk walking.swomming also help.
take lot of green leafy veg with fruits.
avoid white bread, pasta. please fast foods. you can take non veg specially chicken fish. but avoid red meat.
avoid palm oil. shift to sunflower oil.
use skimmed milk instead of cream milk.avoid ice cream.
drink a lot of water.
take small but frequent meals.
Never skip breakfast, which is the most important meal of the day, as it kick-starts your metabolism
. Instead, eat a heavy breakfast and stick to lighter meals during the day, leaving the lightest meal for dinner.
take food 2 hr before food in night.
pranayama is very helpful if you have no contraindications.
,take good sleep.
hope this will be helpful to you. take care