Hi Thank you for posting your query in HCM. I had gone through your question I understand your concerns. Weight loss can be achieved by a healthy and balanced diet and regular physical activities. Have complex carbohydrates like, oatmeal, brown bread, brown rice, have high protein like pulses, beans, egg whites, dal, milk and its products, healthy fats like fish, olive oil, pea nuts,. Add more servings of vegetables and fruits. Drink 3 litres water daily. Avoid fast foods, deep fried foids, junk foods, oily foods, spicy foods, mutton, maida and its products. Get regular cardio exercises like brisk walking, running, swimming, for 45 minutes.add strength training 4 times a week Here is a sampke menu. Early morning: 1 cup of green tea. breakfast.:Oatmeal with skim milk and banana, egg whites mid morning snacks,: 1 glass of butter milk and 1 cup of mixed fruit salad Lunch.: Big bowl of salad, dal, brown rice, boiled vegetables, curd Evening snacks. :1 cup of sprouts. dinner .:soup and salad. Avoid food after 6pm. Hope i have answered your question if you have further questions i will be happy to help.