Do regular exercise like brisk walking (at least), running, swimming etc. avoid sedentary and lazy lifestyle.Lunch ? Salad of raw vegetables such as carrot, beet, cucumber, cabbage, tomatoes. In case you do not digest raw vegetables, either steam or boil them. Whole grain
bread or whole wheat chapattis (Indian recipe) and a glass of buttermilk. It will be good to add some roasted cumin seeds, green coriander leaves, a little salt and some grated ginger in the butter milk.