I am 32 year old male.my height 5 fit 9 inch.my...

 

 You need regular diet in order to lose weight, please follow this diet:
Breakfast: 3/4 cup bran flakes, 1 banana, 1 cup fat-free milk or smoothie, blend 1 cup frozen berries+ 1/2 banana+ 2 tps oat + 1cup fat-free milk

 
snack: 1 cup salad or 1/2 cup fresh fruit juice + 1/2 cup corn or 
lunch: 1 cup vegetarian vegetable soup + beef burger in whole wheat pita with lettuce and salsa or  +6 ounces light yogurt + 3/4 cup pinaple or 15 grapes
or you can eat 4 ounces steamed shrimp + 1 baked potato topped with 3 tablespoons salsa and 1 tablespoon fat-free sour cream + 3 cups cooked spinach + 1 cup low fat yogart
snack: 1 apple or orange + 30g nuts or 2 tps avocado
dinner: 3 ounces of salmon + small sweet potato + 1 cup of steamed broccoli or 1.1/2 cup green salad+ 1 cup of skim milk