RAK being asian background roti and rice are difficult to avoid so take a pick and eat roti only ...occasionally like in 15 days u can have rice

fired,package drinks and carbonated drinks altogther avoid, try preparing food at home and before putting oil , take some out for u

i dont believe in crash mad diets , small chnages that will make big difference
before eating any meal try having large serving of fruit or salad raw anything ...
and yes try eating oatmeal it will keep u fuller for longer period of time
try for walk ...
i can go on and on :-)