To lose weight one has to incorporate low calorie fruits and vegetables in their diet and consume them after regular intervals in a day.

Avoid excess salt intake in your food. Salt can act as a catalyst to your weight gain. Salt makes you feel thirsty thus you end up increasing your fluid intake which may not always be water. 

Dairy products like milk, yogurt, cheese, cream should be avoided completely as they are rich in fats. Also go slow in meat and other vegetarian foods to lower your cholesterol levels.

Spices like cinnamom, dry ginger, black pepper are all good for weight loss as they can increasemetabolism in the body. You can try and using them in your regular cooking in various ways.