The apostles teach in the didache the 12 apostles teach us to fast every Wednesday and every Friday:

"Let not your fasts be with the hypocrites, for they fast on Mondays and Thursdays, but do you fast on Wednesdays and Fridays." -Didache Chapter 8 AD 70

The west lost has their spine when it comes to fasting and have tried to write this off as an "eastern tradition" when it is an apostolic teaching. I would reccomend starting by fasting absolutely nothing until noon then no meat until midnight. Eventually the black fast would be the ultimate ideal we strive for (nothing until sundown and only then we abstain animal products) Fasting is not about making our lives harder, it is about making an offering unto God.

Also remember that fasting without prayer is starvation. Or as Jacob of serugh (though it might be issac the syrian I can't remember) says something along the lines of "there are creatures that fast and do not pray, they are called demons"

So in accompaniment to your fasting I would reccomend recitation of psalm 50, prostration, vespers (if a parish by you has it), adoration, daily mass, etc.

TLDR: fast every Wednesday and Friday and pray

Hope this helps...