Please follow these steps 1.frequent small meals instead of lunch & dinner 2. Stop all green chillies, red chillies & masala from your diet. 3. Dinner by 7 pm 4. Interval between dinner & bed time should be 3 hours minimum 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.