Chane your lifestyle Please follow these steps 1.frequent small meals instead of lunch & dinner 2. Stop all green chillies, red chillies & masala from your diet. (This has to be followed strictly.Stop totally not reduce Spices) 3. Dinner by 7 pm 4. Interval between dinner & bed time should be 3 hours minimum Exercise daily. walking is the best does not need special equipment. https://www.ccohs.ca/oshanswers/psychosocial/walking.html Your diet should be like a triangle where the base which is broad is the breakfast, the middle of the triangle which is slightly smaller is the lunch and tip of the triangle which is smallest is your dinner.