Before you make any sweeping dietary changes, keep a journal of calorie consumption for few days.

Cut your calorie intakes by no more than 10 percent at first.

Eat small, healthy meals throughout the day.

Keep proteins at 10-15 percent of total calorie intake and look for lower-fat sources like fish, chicken and legumes.

Try to eat at least 20-35 grams of fiber each day to improve digestion.

Control the portion size of your meals and don't skip breakfast.

Do aerobic activity for 20-60 minutes, at a moderate intensity, most days of the week.

Lift weights for upper and lower body strength at least twice a week.