Brief Answer:
Kindly find the detailed answer below, take care

Detailed Answer:
Hi
Welcome.
I have gone through your query.
I would like to get few more information like your height which will help me in calculating your BMI. Which is very important.
I also would like to know about your lifestyle, is it sedentary?
Are you taking any medication or any medical illness?

When you are going for weight loss programme it is important to set realistic goal, like loosing 1 to 1/2 kg per week.

It is always wise to club physical activity with diet plan for better results. A brisk walk of 30 minutes or some light exercises may be started at initial phase. Gradually improving the time and frequency.

Few tips that will be helpful
You have to go for high fiber sources of energy while eliminating any possible source of empty calories like alcohol and carbonated beverages.
Fruits and vegetables are low in calories but are packed with vitamins, minerals and fiber. These are good options for a quick bite as a snack.
Whole pulses and cereal grains are packed with quality fiber, and maintain satiety for longer hours. You may divide the meals into small portions and have it at regular intervals.
Fats and fried foods are full of flavors but at the same a time these foods provide quite high calorie post digestion
Dairy is important, but is would be wise to opt for low fat dairy products and avoid adding any sugar to these items.
Avoid empty calories like alcohol and carbonated beverages. Also, the other high calorie foods like sweets, white rice, sugars, ice cream, refined foods etc. should be taken with caution.

Sample diet plan,
Early Morning -- black tea, Green tea, it is better if it is sugarless.or Detox your body with stomach cleanser like lemon water with honey, amla juice, aloe Vera juice etc.
Breakfast -- source of high fiber cereal like, oats, wheat flour, bajra, wheat flakes with high protein source like milk and milk product along with one fruit.
Mid-morning (Three hours after breakfast) – 5 to 6 almonds or one fruit
Lunch – start your lunch with the bowl of salad + one roti with bowl of vegetables + half bowl of rice + bowl of dal
Post lunch (one hour after lunch) – glass of buttermilk + one fruit
Evening snack – cup of green tea + sprouts be, one bowl.
Dinner – bowl of soup or bowl of salad 2 + grilled paneer (40-50 g)+ bowl of vegetable
Post dinner (half – one hour before going to bed) – one fruit (preferably papaya)

You can also try few more sample diet chart, I'll give you link, Go through them and in case you have any doubts, I'll be glad to address it.
https://www.pritikin.com/your-health/health-benefits/healthy-weight-loss/1720-healthy-meal-plan-for-weight-loss.html
But I would like to say that me or the healthcaremagic are not associated with the site.

Hope this helps. I'll glad to address your further queries
Take care

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Brief Answer:
Follow the measures suggested in earlier post

Detailed Answer:
Hi
Welcome.
Your BMI is 30, which is in overweight category. I would have asked you to follow the measures for a month religiously for month and reserve the medication for a while.
Hope this helps
Take care

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