don't drink beer, eat bhat only once a day, and try to control what you eat and don't eat over your limit, pet tannai khayera kam chaina, don't eat junk food (pizza, burgers etc, ), , jogg for 20 mins a day, and your health and weight will improve a lot. it doesn't matter how much information i provide, the main thing is ypur commitment and your will power. Try it for one week, and you will feel much better about your self. After u see improvements, u will adapt that way of living. Your life will just get better and better. good luck, "good things take time and they are worth the wait".