You are over weight according to the weight chart You may have to reduce 5 kg.Healthy diet low in fat and high in protein and fiber will help you. Regular exercise is a must. Small meals might help to reduce the heaviness you feel after you eat. Please also refer to the following links: https://www.webindia123.com/health/diet/diet/ideal.htm https://www.webindia123.com/health/diet/calorie/calorie.htm https://www.webindia123.com/health/diet/calorie/weight.htm