I am a 23 year old female and I suffer from obesity which actually adds to the lowering down my activeness and healthiness of the body, due to my studies I wasn't able to take care of my body due to which I gained a lot of weight I want to get rid of weight asap but having constraint that I can't spend much time on exercise because I have work schedules where I am so tight that I can't leave my work. What should I do?

Follow the following tips:- � Pay close attention to your food choice. � Eat less carbohydrate food sources like chapatti, rice, noodles, pasta, bread etc as they help in gaining weight and storing fat. � While having lunch or dinner eat vegetables and dal to fill your stomach rather eating lots of chapattis or rice. � Have a healthy breakfast like poha, idli, upma, plain dosa, oats, dalia or khichdi with vegetables. � Eat a balance diet including good quality proteins like: fish, lean chicken and eggs. If you are a vegetarian then include skimmed milk, low fat paneer, butter milk, soy bean or soy milk in your diet. � Avoid ghee, butter or vanaspati. Prepare your diet with vegetable oil like sunflower, safflower soybean or olive oil. � Eat plenty of salads. � Eat fresh fruits including apple, orange, pineapple, papaya, sweet lime, berries, guava, watermelon, mask melon etc. � Avoid eating outside junk and fried foods like pizza, pasta, roll, burgers, cakes, chocolates and cookies. � Have an early dinner. The earlier the better, giving your system more time to digest the food. � Avoid cold drinks/alcohol as they add empty calories to your diet. � Avoid fat enriched milk products like cheese, sweets, full fat cream etc. � Drink 3 liters of water in a day. � Try to have less sugar in food and beverages. � Try to drink 2 cups of green tea in a day as green tea helps in weight loss by aiding digestion. � Avoid red meat like mutton, beef, lamb or pork. � Eat sprouts or roasted chana, whenever you feel hungry. 

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