Make sure you continue exercising as it will benefit you in the long run. Reduce your intake of fat by avoiding fatty foods, junk foods, fried foods and processed foods.

Try to eat low fat high fibre foods like fresh fruits and vegetables as raw salads.



Avoid full cream milk and use only skimmed/toned or double toned milk/curd and cheese.



Include whole grain cereals like broken wheat porridge like dalia, oats, oats porridge, oat bran, brown rice which will keep you full for a long time and lower your food intake. Avoid refined foods which are rich in calories and low in fibre like white flour or maida, semolina or suji, white polished rice and white bread.



Avoid butter, margarine, clarified butter.



Use low fat cooking methods and use a non-stick pan for reducing fat in cooking.



Use refined vegetable oil for cooking but limit its intake to not more than 3-4 tsp per person in a day.



Eat healthy snacks like sprouts salads, fruits and buttermilk, whole wheat sandwiches, yoghurt.



Choose lean cuts of meat, skinless chicken, boiled eggs, fish but make sure it is cooked in less fat and prefer roasted/grilled or boiled curries. Avoid rich gravies, oily curries which are very common when non-vegetarian food is prepared.



Avoid butter chicken, kebabs, biryanis etc when eating out.