First thing is you need to have less of carbs and more of proteins...so best thing is have less qt of rice or reduce the no of chapathis you have and have more of dal or subzi...you need to replace your rice or chapathis with oats,ragi balls or Suji preparations... You can tk any one fruit like banana, orange or Apple or mausambi in your fruits list... Now can add water melon too...you need to have fresh carrots, cucumber or channa dal when ever hungry... Have loads of water too...You also need to engage yourself in outdoor activity like walking,running, jogging, cycling,k swimming for a minimum if 30 to 45 min ..or chose to gym or aerobics as per your liking....you can also include green tea...it will increase metabolism...consult a dietician for a specific diet chart as per your bmi and your food preferences... All the very best.... Thank you
diet plan can be as per your fat mass/muscles ratio/ water level of the body.
initially you can start with :-
walk for any outdoor activity during the day.
take protein in your breakfast.
include more of salad and seasonal vegetables in your diet.
take your meal on time
include 2 mid meals inbetween your major meals.
plenty of water will also help you to reduce weight. you can take 1 glass of water at every hour.
take a balance meal
don't skip your meal.
you can add murmura/ roasted chana/ bhel. whenever you feel hungry.
make a record of your weight.