Divide your daily food intake in to 3 parts.
Breakfast can be heavy ( anything else you normally have)
Lunch should be normal diet
Dinner should be less carbohydrate and avoid oily foods. Have dinner at least 3 hours before sleep
Next Steps
Start brisk walk daily do 30min
Health Tips
Have physical exercise. And change the exercise every week so that body doesn't get accustomed to one particular exercise.