1. Have whole wheat grain chapati instead of bread/rice.  2. Aerobic exercise (eg. Walking,swimming,running) helps in reducing weight by suppressing appetite & thus reducing food intake. 3. Record your weight once per week with minimum clothing and on the same weight machine. 4. Use alternate cooking methods such as boiling, baking and stir frying. Avoid eating fried product. 5. Include 4-5 servings of fruits daily (eg. 1 medium sized apple, orange or banana).