Hello there. I can understand your concern. you can use your body weight and height in cams to calculate your BMI and then set a target weight which makes your BMI below 23 or 24. so the difference between your present weight and the ideal weight should be the amount of weight you need to lose. have a high protein, low carbohydrate diet. instead of having 3 huge meals, have 5 smaller meals a day. consult a dietician in person for further evaluation and management. best regards, Dr. Anil kumar jain.