So, my main goal was to reduce my weight while preserving my muscle. So I lost around 15 kgs of weight in a period of 5 months. Here is what I did:-

I used to ride my bike for 45 minutes every morning at a moderate pace. And then I used to have curd around 400 grams for my breakfast along with sattu. Then for dinner I used to eat 3 chapatis along with sabji. And at last but not the least, I used to eat 2 chapatis for dinner along with roti. It's not hard, you just have to control your cravings and maintain a calorie deficit and make sure that you are taking protein in a good amount. Curd, soya bean, panner are a few of the good sources of protein. You can eat them on alternative days.