How can i reduce extra calories?

Old fashioned way: Stop eating so much! One of the reasons it is hard to stop is that the foods you eat taste good and yet those are the ones that you have to stop or at least reduce the amount of them that you are eating. Great book that you should read is "The End of Overeating" by David Kessler

Just be sensible.: The real key to weight loss is to just watch the size of your portions at meals, eat healthy, and exercise regularly. There's no radical diet or exercise plan or pill that will magically give you meaningful and sustained weight loss. The ol' fashioned way is still be best way to lose weight for the long term. Shoot for two pounds per week of weight loss.