I work night shift so I sleep in the day. I hve put on weight over the period of time since I started doing night shifts. I work out no2 though bt I am nt able to follow a proper diet plan. I feel hungry before sleep in the morning so end up eating a lot. Any suggestions?

Dr. Col V C GoyalGeneral Physician41yrs exp

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1.no alcohol 3. No smoking/ tobacco 4. Diet - no ghee/ butter, have mix of vegetable oils - mustard, til, ground nut, olive oil, have more green vegetables and fruits, have whole grain atta, no fried. Fast. Spicy / processed/ junk food. No sugar, potato, rice 5. 30 mts brisk walk daily before you sleep / in the morning on off days 6. Deep breathing exercise for 10 mts daily 7. 6-8 hrs of sleep 8. Expose your body to sun for 15-20 mts daily after some oil massage to get vit d. 9. Take more water- proper hydration. Report after 15 days medicine can not be advised for open question for medicine contact on private chat.  

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