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Dr. Maruthesh Gowda

MBBS, FRCS - Laproscopic Surgery, MRCS - General Surgery

Bariatrician, Bangalore

14 Years Experience  ·  0 - 500 at clinic
Dr. Maruthesh Gowda MBBS, FRCS - Laproscopic Surgery, MRCS - General Surgery Bariatrician, Bangalore
14 Years Experience  ·  0 - 500 at clinic
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Personal Statement

I believe in health care that is based on a personal commitment to meet patient needs with compassion and care....more
I believe in health care that is based on a personal commitment to meet patient needs with compassion and care.
More about Dr. Maruthesh Gowda
Dr. Maruthesh Gowda is one of the best Bariatricians in Hegde Nagar, Bangalore. Doctor has been a practicing Bariatrician for 14 years. Doctor has done MBBS, FRCS - Laproscopic Surgery, MRCS - General Surgery . You can meet Dr. Maruthesh Gowda personally at Jeeva Gastro Clinic in Hegde Nagar, Bangalore. Don’t wait in a queue, book an instant appointment online with Dr. Maruthesh Gowda on Lybrate.com.

Find numerous Bariatricians in India from the comfort of your home on Lybrate.com. You will find Bariatricians with more than 33 years of experience on Lybrate.com. Find the best Bariatricians online in Bangalore. View the profile of medical specialists and their reviews from other patients to make an informed decision.

Info

Education
MBBS - Karnataka University, India - 2003
FRCS - Laproscopic Surgery - The Royal College Of Surgeons Of Edinburgh - 2013
MRCS - General Surgery - The Royal College Of Surgeons Of Edinburgh - 2009
Awards and Recognitions
Best Orginal paper presentation , ASGBI, UK
Best Abstract presentation , Liverpool, UK
Best Audit Presentation, Edinburgh
Professional Memberships
The Royal College of Surgeons of Edinburgh (RCSED)
European Association of Endoscopic Surgery (EAES)
Membership of the Royal College of Surgeons (MRCS)

Location

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Jeeva Gastro Clinic

Jeeva Gastro Clinic, BangaloreBangalore Get Directions
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Koshys Hospital

Tambuchetty Palya Main Road, Ramammurthy Nagar Extension Landmark : Opposite Bus Stop & Near DTDC CourierBangalore Get Directions
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Zion Hospital

#83/1, 2nd Cross Road, Off Kammanahalli Main Road, Keerthy Layout, Landmark : Behind Doctors Diagnostic Center.Bangalore Get Directions
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Hello doctor, good morning. I want to ask you, that my weight is between 50 to 55 KGS and my age is 22 I want to loose my weight I can diet and can also do exercise (some light exercises), soo can you give me a good diet how can I reduce muly weight. Please.

MD-Ayurveda, Bachelor of Ayurveda, Medicine and Surgery (BAMS)
Sexologist, Haldwani
Hello doctor, good morning. I want to ask you, that my weight is between 50 to 55 KGS and my age is 22 I want to loos...
Hello lybate user- follow this ayurvedic tips for reducing your weight- a) wake up before 6: 30 and try skipping. B) sleep before 10 pm and take night meals before 7 pm. C) avoid potato, rice, fast foods in your diet and increase food like daliya, oats, sattu, etc. D) avoid excess intake of water and tea. E) do not sleep in day time, and walk atleast 100 yards after meals or perform vajrasan.
1 person found this helpful
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Hai I am Sakthivel I have short tempered and I am fatty structure and I have severe Headache in back of medulla obligate part what did I do help me First of all I want to loss my weightTell me something about that.

MSc
Dietitian/Nutritionist, Hyderabad
Hai I am Sakthivel I have short tempered and I am fatty structure and I have severe Headache in back of medulla oblig...
When it comes to weight loss, everyone wants it quick and easy. People don’t realize that just like weight gain did not happen overnight; weight loss also cannot be expected with a blink of an eye. In the name of weight loss people follow all sorts of fad diets and funny methods which hardly show them any results. Weight loss basically is eating the right food at the right time. There is no one magic food which leads to weight loss. It is a combination of different foods. Let us discuss 10 foods which effectively help in weight loss. Oats: is extremely high in fiber, hence one portion of oats in the morning for breakfast can keep you full and energetic throughout the day, reducing your caloric intake. Greens: like spinach, methi, broccoli etc are very low in calories and high in fiber, vitamins and minerals thereby reducing water retention and bloating from your body. Beans: like kidney beans, soya beans etc are filled with resistant fiber and proteins which help release energy slowly and keeping you full for a longer time. They also feed your muscles and help them tone up. Lean chicken and fish: are good sources of protein which increase muscle and thereby metabolic rate which helps fat burning and also adds bulk to the meals. Cucumber: is very high in water content and acts as a natural diuretic which helps to reduce water retention and bloating leading to weight loss. Brown rice: are not only high in fiber but also in energy giving B complex vitamins which leads to faster burning of calories. Almonds and walnuts: are excellent sources of vitamin and fiber. A handful of nuts as mid meal snacks can really do wonders. Papaya: an extremely low calorie fruit which contains papain- aiding in faster digestion of proteins and helping in weight loss. Oranges and lemons: are low in calories, high in fiber and Vitamin C which is important in fat burning. Berries: like strawberries, raspberries etc are low calorie, high antioxidants foods. A few of them as mid meals can keep you satiated. You can also add them in breakfast cereals or yoghurt.
2 people found this helpful
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How to start a crash dieting. I know its risky but I have to. So please suggest me some tip to loose 4-5 kg in a month. My height 5.9 and weight approx 82.

MSc
Dietitian/Nutritionist, Hyderabad
How to start a crash dieting.
I know its risky but I have to. So please suggest me some tip to loose 4-5 kg in a mont...
1. Avoid all snacks and commercial products with sugar in them - biscuits, cakes, bournvita, horlicks, coke, pepsi, energy drinks, sweetened yogurt etc. 2. Cut down on your daily intake of tea/coffee and maintain it at 3-4 cups a day. 3. Try to add little sugar to any beverage (coffee, tea, milk, lemon water etc.) that you have and ideally you should refrain from adding any sugar altogether. 4. If you have a sitting job then ensure that you do not sit for more than 30 minutes at one stretch. Get up and move a little after every 30 minutes. 5. Try to work out for 20 minutes each day. You do not necessarily have to go to the gym. You can incorporate some pretty powerful exercises in your daily routine like - squats, skipping, surya namaskar and core exercises. 6. Do not eat for 3 hours before you go to sleep. Eating before going to bed is one of the main cause of rapid weight gain. 7. Drink 8-10 glasses of water everyday but remember that tea/coffee are not substitutes for pure water.
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I am not losing my weight easily doctor give me some advice how to losses my weight easily nd without hard work.

M.Sc - Dietitics / Nutrition, Diabetic Educator
Dietitian/Nutritionist, Yamunanagar
I am not losing my weight easily doctor give me some advice how to losses my weight easily nd without hard work.
Weight losing is determination first start your day with lukewarm water, lemon and honey say no to munching, avoid fried, baked, cold drinks, ice creams, sweets etc eat less then your hunger drink lot of water have salad before your every meal
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I just need to reduce my 3 kg weight in 20 days. So I want to take a diet plan chart for it. please help.

Diploma in Diet and Nutrition, B.Pharma, MD - Alternate Medicine
Dietitian/Nutritionist, Gurgaon
I just need to reduce my 3 kg weight in 20 days. So I want to take a diet plan chart for it. please help.
Hi Mukesh There is very simple and easy to follow diet plan with which you can lose 2-5kg in just 15days. This plan can be done by you easily. For Breakfast you take 150g curd, 30g Lipolyzer powder, 10g milk cream, 25g roasted flax seed, 100g any fruit, mix them all together in a bowl. Lunch – 2 Chapatti made with Nutroactive Brown Atta, 150g cooked vegetables, 150g green salads like cucumber and tomato. Dinner – 200g any cooked vegetable or vegetable soup only. Follow this diet plan exactly as said; you will surely lose few kilos immediately. .
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Hi dear sir, madam Garlic water is helpful for tummy fat, I ever hear about garlic water it is helpful for tummy fat. Sir tummy is causing problem when I was walking and standing.

Diploma in Diet and Nutrition, B.Pharma, MD - Alternate Medicine
Dietitian/Nutritionist, Gurgaon
Hi dear sir, madam
Garlic water is helpful for tummy fat, I ever hear about garlic water it is helpful for tummy fat....
Hi lybrate-user Excess fat deposit on tummy area is due to insulin and glucagon hormone imbalance. To lose tummy fat you should avoid starchy and sugary food and black heads and neck black marks are due to insulin resistance. Take lipolyzer tummy tablet after lunch and dinner for good weight loss and to balance insulin resistance you can consult me detail for contact me.
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C.S.C, D.C.H, M.B.B.S
General Physician,
5 Ways to Make Your Diet Plan Work
Find out what you can do to reach your weight loss goal faster

Research into weight loss has revealed that goal setting is one of the most important steps in the weight loss process. Dieters who take the time to set a SMART goal are more likely to slim down.
If you're not sure how to set a weight loss goal or set up your diet plan, use this list based on recent research to set up a program that works.

How to Make Your Diet Plan Work

Personalize your weight loss goals. The goals you set should meet your specific needs, lifestyle and circumstances. Don't get carried away with the exaggerated ads for popular diet programs that are unlikely to work. For most people those programs are not healthy or realistic.

Losing a maximum of 1-2 pounds per week through diet and exercise is considered reasonable. But you may choose to set a more personalized goal. Researchers at the University of Washington found that sometimes dieters don't like the strict standards set by many weight loss plans.

So choose a plan and make adjustments based on your lifestyle and preferences. Before you invest any time or money ask yourself key questions about what you hope to achieve. In the long run, making this extra investment will help you to stay on track and tackle common weight loss challenges as they arise.

Get expert help. Goals set with the help of an expert are more likely to be successful. A study at the University of California found that when patients were provided with help setting up and monitoring goals in the doctor's office they were more successful at attaining those goals. And similar studies have shown that other types of practitioners can help as well.

In choosing an expert to work with, try to find someone who can be involved for the duration of the weight loss process. This way they can help to monitor your progress and provide feedback. For this reason, a physician may not always be the best source for collaboration. Consider other non-clinical providers. These may include a personal trainer, registered dietitian or weight loss coach.

If you don't have access to a professional expert, consider connecting with others online. The Weight Loss page on Facebook is a great place to post your goals and let others hold you accountable. You'll find resources to set up weight loss plan, post questions, and get support through the weight loss journey. You can also sign up for my newsletter to get weekly weight loss tips or connect with me on Pinterest, on Twitter or Google+ by clicking the buttons at the top of this page.

Make weight loss goals measurable. In their advice to new exercisers, the American Council on Exercise recommends setting measurable goals. That means that when you set up your diet plan, you decide how you will measure your progress and include this as part of your goal statement.

Weighing yourself on the scale is probably the easiest method of measuring weight loss progress as long as you weigh yourself properly. But remember that there are other ways to assess your weight. Both BMI and body fat measurements provide different ways of evaluating your body composition. BMI is easy to measure and provides a good indicator of how your weight affects your health.

Set both short and long term goals. In a published study about goal setting, researchers in Great Britain confirmed that successful goals need to be ambitious. On the other hand, the American Council on Exercise reminds new exercisers that successful weight loss goals should be attainable. So how do you set a goal that seems do-able and challenging at the same time?

The answer is to set both long-term goals that are more difficult and short-term goals that are a little bit easier. The short-term goals act as stepping-stones to the larger goal. In the Great Britain study, researchers emphasized the importance of using "incremental steps that lead to progressive achievement" By setting these multiple weight loss goals, you'll set yourself up for success.

Create deadlines for your weight loss goals. Goals are more successful when a clear deadline is attached. These deadlines should be attached to both the short term and long terms goals and can serve as reminders to measure your progress in the process of achieving your goal.

For many people, a seven-day structure works well for short-term goals. This provides for a fresh start each week on Sunday or Monday. But remember to personalize your goals and use a time frame that works for you.
Goal setting may seem like a trivial task but it can be a key factor in the success of your diet plan. As you move through the weight loss process, the well-designed goals will help you to stay on track. And once you've lost the weight, good goal setting skills come in handy during the weight management process. At that stage, you'll find that continuing to set and reach goals will keep your confidence high.
4 people found this helpful

How will I loose my fat, how I control my diet which type of food is good for my health?

DHMS (Diploma in Homeopathic Medicine and Surgery)
Homeopath, Ludhiana
How will I loose my fat, how I control my diet which type of food is good for my health?
Our Daily energy requirements for proper functioning of our body is 1600-2200 K cal of Energy if we want to remain fit and healthy.But there is a misconception that weight is reduced by dieting.But weight is not reduced by only skipping our meals or prohibition from sugars but until we are not aware what are our body energy requirements ,it will be difficult to loose weight.If we restrict ourself from taking daily diet to 1100-1200 Kcalories ,and increases our workouts,only then we can think about reducing our weight and for that we must obtain proper knowledge of exact energy levels in a particular dish we are eating,only then we can achieve our target of reducing weight by means of simple mathematical calculation. Diet Plan for Weight Loss (1200 calories) Food Item Amount Calories (kcal) Protein (g) Early Morning Lukewarm water with lemon 1 cup Tea (without sugar) 1 cup 35Kcal 4g Marie biscuits 2 56 Kcal Breakfast Skimmed milk with sugar 1 glass 90 Kcal 8g Brown bread upma 1 plate 205 Kcal 6g OR Besan Chilla 2 290 Kcal 12g Mid-Morning Fruit salad 1 small bowl 40 Kcal Lunch Veg Khichdi 1 medium bowl 202.5 Kcal 9.5g Veg raita 1 small bowl 75 Kcal 3.5g Mix veg salad 1 bowl 30 Kcal 2g Evening Tea (without sugar) 1 cup 35 Kcal 4g Wheat rusk 2 120 Kcal 6g Dinner Missi roti (without oil) 2 200 Kcal 6g Mix veg 1 medium bowl 95 Kcal 4g Curd 1 small bowl 30 Kcal 1.5g Total 1213 kcal 54.5 g
5 people found this helpful
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Before 6 months I was sexually very active when I was 49 in weight and I have 8inch dick and now I was 61 weight and my sex urge was not high and it was gone down and my size has gone down to 6" inch. I'm so worried can I get back my monster back with doing any workouts like gym or any diet.

BHMS
Homeopath,
Before 6 months I was sexually very active when I was 49 in weight and I have 8inch dick and now I was 61 weight and ...
Dear lybrate user, the size of penis depends on four factors:- 1) height of the person:- every organ of a taller person posses greater dimension than those of a shorter person. 2) testosterone hormone:- less secretion of this hormone leads to underdevelopment of sexual organs 3) sexual diseases:- patients suffering from erectile dysfunction often complaints of short penis. 4) fatty tummy:- with every increase of 6 kg in weight, the waist-line is increased up to 2cm. This fatty layer of abdomen conceals 2cm of the length of penis by surrounding it. The minimum size of an erected penis required for intercourse is 3 inches. A penis is composed of three highly vascular muscles. The plan of action behind increasing the size of penis is to increase the amount of blood flow to those vascular muscles of penis. There is no specific medicine to increase the size of penis. To increase the size of your penis you can try the vacuum operated penis developer set available in market. You can buy it from local medical appliance store or you can order for it online. Use the penis developer set for at least 30 minutes daily. For better & quicker result, apply ayurvedic himcolin gel on your penis before using the penis developer set every time. Kindly remember that the penis will not remain erected all time. It will remain contracted & flaccid throughout the day. However, you can observe the increase in the width & length of your penis whenever you undergo erection.
6 people found this helpful
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Hello Dr. Dr my height is 6-2" And I looks normal (not fat not slim) But my weight is101 kilos Am worried about my heave weight what should I do.

DHMS (Hons.)
Homeopath, Patna
Hello Dr. Dr my height is 6-2"
And I looks normal (not fat not slim)
But my weight is101 kilos Am worried about my he...
Hello, Lybrate user, your weight should be 80 kg approx. It can be reduced, by opting-certain natural-norms in life & taking ,meal, judiciously.   • Go for a brisk walk in d morning / evening at least 10 000, steps 45 mnts to restore blood circulation to nourish d whole body.    •Tk, 3/4 litres  of water, free from conteminents to eliminate toxins and to regulate metabolism to burn fats cell & prevent constipation.    •Go for meditation to reduce your stress and to nourish cell & tissues to curb fats cells, improving haemoglobin level in blood.    •go for either, cycling, jogging, swimming, skipping, gardening, playing badminton, dancing,regularly.     •opt staircase, instead of a lift in your office.    •Tk, oats with green tea  or, 1 slice of whole grain bread with 1 cup of cooked vegetable soup + 1 fruit (pomegranate, pear) in d breakfast.   •Tk, salad, fruits,sprouts in ample qty in lunch, your meal be preferably, vegetarian ,high in proteins and fibre, maintains 1300-1600 calories through dietary  regulation.   • consume salad, fruits (not juice) whenever you feel hungry.   •  Avoid, nicotine,coffee, alcohol,junk food, cookies, burger,pizza ,butter, ghee,sitting on computer late in d night. ● Homoeo medicines which are gentle, rapid & safe in administration. @ Phyto berryQ -10 drops, thrice, with little lukewarm water before each meal   •Your feedback will highly b appreciated for further follow up, please. Tk, care..
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I am getting fat and despite spending 3 to 4 hours in either gym or playing out, I seem to be retaining the weight which is 88. I tried cutting my diet, didn't help.

Post Graduate Diploma in Holistic Healthcare, PG Diploma Clinical research, Diploma in Medical Writing, MSc Biotechnology
Dietitian/Nutritionist, Bangalore
I am getting fat and despite spending 3 to 4 hours in either gym or playing out, I seem to be retaining the weight wh...
Hi, working out along with a proper diet will help you lose weight. Only workout or only diet will not give you the desired results. Do not over workout and strain your muscles. If your working out for long then take plant based protein supplements 1gm per kg body weight so that you don't lose your lean muscle mass and burn only fat muscles. Eat a well balanced diet. Include lots of fresh fruits and vegetables and also take in plenty of fluids since you will be sweating out. Drink a protein shale before a workout and eat complex carbs after a workout. Take rest between your workout days for recovery.
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I am only 19 years but look like about 35. My face is too heavy my weight is 85 kg height is 5.5. please advise how to reduce weight & look younger?

BHMS
Homeopath, Faridabad
I am only 19 years but look like about 35.

My face is too heavy
my weight is 85 kg
height is 5.5.
please advise how ...
Hello. You can consult a dietician or a nutritionist for your proper diet intake. Also, can start with Schwabe's Phytolacca Berry tablets/ 1 tab. thrice a day (half an hr. before every meal) for 1 month. Revert.
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I am 19 year old male. Lately I have been losing weight and also suffering from cold frequently./

C.S.C, D.C.H, M.B.B.S
General Physician,
I am 19 year old male. Lately I have been losing weight and also suffering from cold frequently./
How much weight did you lose in kilograms. Check your cbc, tft and send me report. You may be having allergic cold. Try levocet m tab and tell, me privately.
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Hello mam, I want to reduce weight. I was prescribed by a dietician to eat wheat bran mixed flour chapatis to do so and two times green tea. But these chapatis ate very hard to eat and when I take green tea, my mouth gets bitter. please tell a diet chart for me.

BSc - Food Science & Nutrition, PGD in Sports Nutrition and Dietitics
Dietitian/Nutritionist, Mumbai
Hello mam, I want to reduce weight. I was prescribed by a dietician to eat wheat bran mixed flour chapatis to do so a...
Hello, First and foremost stop stepping your green tea bag in hot water for a longer time,the more you steep the more it will taste bitter. Just steep it for a minute. Secondly,you can use multigrain flour /mixed flour for your rotis and use warm water for kneading.
1 person found this helpful
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My father is very fat what I do I am very confused for the my father treatment. Please advise.

C.S.C, D.C.H, M.B.B.S
General Physician,
My father is very fat what I do I am very confused for the my father treatment. Please advise.
You need to have a diet and exercise plan based on your BMI, age & weight and sex, presence of any diseases. There are matters to be discussed privately. Comprehensive exercise& diet plan based on whether vegetarian /non vegetarian can be given if you ask privately. May also need to do some tests. Weight reduction can be achieved only by reducing the intake of food 1/3 of what you take now. And by appropriate exercise plans to burn off fat. Some tips 1) Drink three or four cups of water whenever you feel hungry and just before eating food 2) Take boiled or raw vegetable like cucumber, carrot etc. as half of your diet. Then take of your total as sprouted pulses / proteinaceous food like roti, cooked pulses and remaining with rice or other carbohydrates. Oil or ghee etc. should be just bare minimum. The most important is to burn off the energy intake by exercises. There is no short cut or medicines without exercise. The food we eat is utilised for our energy needs and the remaining will be stored as fat which leads to obesity. It is better to do some tests.
4 people found this helpful
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My weight has been increasing abnormally over 2, 3 months due to enlargement of ovaries. What should I do?

MBBS
General Physician, Kolar
My weight has been increasing abnormally over 2, 3 months due to enlargement of ovaries. What should I do?
It might be pcod. A problem in the ovaries where due to abnormal harmone levels you may have issues with periods, weight gain. Hair growth on the face and neck. You will need ultrasound scan of the pelvis for confirmation. Also thyroid function tests will be helpful.

My height is 5 feet and 10 inch. What will be the perfect weight according to my height. Now my weight is 98 kg. Is it serious problem that My weight is 98kg.

MBBS, MD - MD- Skin & VD
Dermatologist, Ahmedabad
My height is 5 feet and 10 inch. What will be the perfect weight according to my height. Now my weight is 98 kg. Is i...
Hi, 70-75 kgs should be your weight. No serious problem here but it can cause health problems, being active and in shape reduces the risk of many health problems. It would be great if you loose some weight, not necessary to reduce to 70s but just try to reduce some of it. Make a target of say, 85 kgs.
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Dear Doctor, People say that eating of curd in dinner will make you fat. Is this true. Thanks in advance. .

Certification in Diabetes Educators Program, Post Graduate Diploma in Sports Nutrition
Dietitian/Nutritionist, Mumbai
Dear Doctor, People say that eating of curd in dinner will make you fat. Is this true. Thanks in advance. .
You have to eat clean and the right food for losing fat. The whole days plan has to be perfect and in the right proportion. Just by having curd at dinner will not make you fat. You have to manage all the meals well. You also need to exercise to lose body fat.
2 people found this helpful
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My wait decrease time to time. What can I do. Previous wait 82. I am working in cement company.

MSc
Dietitian/Nutritionist, Hyderabad
My wait decrease time to time. What can I do. Previous wait 82.
I am working in cement company.
Hi lybrate-user 1]water- think of water as a food group in your diet. Always carry a bottle of water in your bag to keep yourself hydrated as well as active throughout the day. Sometimes we don't realise that we just need a glass of water and instead think that we are hungry, so drinking water frequently will save you from overeating but avoid roadside vendors for juices and unpacked water. 2] breakfast- never miss your breakfast even if you are in a hurry, it should be the heaviest and the healthiest meal of the day as it not only boosts up metabolism but also increase concentration levels and charge your body for the day ahead, moreover it will drag you away from unhealthy eating on the way to your office. 3]avoid eating at late night -responding to official emails and calls may demand your time but that does not make you eligible for snack reward, especially avoid coffee and caffeine-containing colas for peaceful and sound sleep. 4] avoid sugary drinks while socialising, read labels carefully and look for latent names of sugar like maple syrup, corn syrup, cane juice, glucose etc. Also, avoid processed and prepackaged foods to cut back on salty snacks. Sugar and salt are the main culprits for giving us bigger waistlines and, therefore, threat to our hearts, not only this processed food may result in constipation. Some food suggestions for breakfast; egg whites or low-fat cheese multigrain bread or roll fresh fruits tea or coffee with skimmed milk or missi roti curds fruits or idli sambhar fruits some food suggestions for meals salad with fat-free dressing soup veggie broth sandwiches whole grains lean meats like fish n chicken seasonal and regional veggies chappati steamed brown rice dals and pulses - sprouted or cooked avoid desserts or take small portion of it some low-calorie alternative foods chappati is better than parantha steamed rice is better than pulao replace fried veggies with steamed veggies try grilled chicken rather than butter chicken fried eggs can be replaced with boiled eggs lemon dressing is better than salad oil dressings like mayonnaise fruits instead of fruit juices would be a great choice why not try buttermilk instead of squash replace processed cheese with cottage cheese lifestyle modifications avoid alcohol quit smoking go for medical check-ups on regular basis exercise, exercise and exercise, at least, 5 times a week join dance or yoga class keep smiling, sleep early to rise early.
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How to lose my weight in maximum 40 days to look sexy n hand some please help me sir.

M.sc dietitics and food service management, Diabetes educator
Dietitian/Nutritionist, Bhopal
How to lose my weight in maximum 40 days to look sexy n hand some please help me sir.
You should go for brisk walk in the morning. Do regular exercise atleast 15 minutes. Take lukewarm water with half lemon in the morning. Take sprouts and fruits. Take salad before meals. Take frequent meals instead of 3 big meals. Don't take rice at night. Don't use junk food and oily food. Drink more water in a day.
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