Hi there I understand your concern....avoid junk foods,carbohydrates like rice etc,avoid oily foods...add proteins and fibre rich foods to your diet with green tea,green leafy vegetables, fruits including apples, apricots, avocados, berries, cherries, grapefruit, lemons, oranges, peaches, pears, plums...along with that do regular exercise....Drink plenty of water and stay hydrated. Do daily brisk walking, cycling for 5-6kms,yoga and meditation....if possible go for a trekking or join some rock climbing classes if such a facility is available in your place and do it on a regular basis which will help you in developing stamina...Regards.
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