hi ranjeet.. you need to do some more rigorous exercise like brisk walks/ jog/. swim/ dance for 1 hour daily.. eat small meals every 2-3 hours to up your metabolism.. have green tea and dates as you wake up, oats upma/ poha/ idli for breakfast, fruits and nuts in as mid morning snacks..salad with lunch along with jowar roti and veggies(green or any)..sprouts/ sukha bhel/ egg whites as evening snacks.. have a light dinner like soups, salads, veggies/ grilled non veg.. avoid junk and fried.. drink 2-3 liters of water...sleep well..

Hello
welcome to healthcaremagic forum
Diet should be fat free , you should not take cheese , butter , ghee , meat , chicken , pastries , cakes , canned food , sauce , pickles , ice cream etc
Diet should include fibre like multigrains , fresh green vegetables , oats , soya , fish oils , olive oils etc
Take salt restricted diet and less of sugar
Avoid junk food
Drink lot of water
Do regular exercises like brisk walk
Yoga and meditation help a lot
Take care