hi vijay...you need to first focus on exercise.. i suggest do resistance training for legs like squats, lunges, stair climbing at least 2 times a week and other days go for a brisk walk for 40 mins with 15 mins ab exercises like crunches, reverse crunches, plank, leg raises, scissors etc.. eat small meals every 2-3 hours.. avoid junk, fried and sweets completely.. try avoiding wheat and milk for sometime..have poha/ upma/ oats dosa/ idli etc for breakfast, fruits, nuts , sprouts, egg whites as mid meals..salads + 1 jowar/ ragi roti + veggies+ dal for lunch.. avoid rotis/ rice at night.. keep dinner light like soups, salads and some grilled chicken/ fish..drink plenty water.. sleep well..