Dear friend... GREETINGS from HCM... i understand and appreciate your question .. yes we do need to fill our stomach but simultaneously need not add calories ... what we eat matters ... just an example instead of eating chips / french fries have hand full of nuts/ boiled pulses etc..
first stay away from all the fast / processed / and fried food stuffs .. divide your meal in to 4-5 parts per day whenever you feel hungry.. add more of fiber rich food stuffs like green leafy vegetables, raw fruits.. (not juices), eat very less of carbohydrates (rice) avoid sugar completely.. take Millets and breads prepared out of it like ragi.. ragi is a very good source of calcium too...do take more of proteins ... like egg white... say no to oils and cholesterol rich food stuffs ... u can take fish (boiled) but chicken (without skin) rarely...sir, based on this you prepare your diet chart and strictly follow it ..Do exercise .. walk at least half an hour to one hour a day ... thank you do contact us for more queries