Most of the difference in a week comes from how food is cooked, not which food it is.
- Measure oil with a spoon instead of pouring.
- Keep curd plain; add fruit yourself.
- Cook rice and roti the usual way — change the portion, not the recipe.
- Keep a bowl of cut fruit where the biscuits used to be.
- Drink a glass of water before tea.
None of these is dramatic. All of them show up on the scale over a month.