Hello Dr, I am 24 years old from last 2-3 my weight hase be increase and I have to loss I now I am doing job in MNC so my job timing is 1: PM to 10: 30 and my office is far from my city so o I have to go from home at morning 9 and I came back home at late night 12: 30 so I can not concentrate on my diet so can you please provide current and proper diet schedule so I can put control on my weight.

Dt. Jennifer DhuriDietitian/Nutritionist21yrs exp

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Hye, thanks for the query. Your weight is a balance of calories. Fad diets may promise you that counting carbs or eating a mountain of fruits will make the fats drop. But when it comes to weight loss, it's sensible eating that counts. Weight loss comes down to burning more calories than you take in. You can do that by reducing extra calories from food and beverages, and increasing calories burned through physical activity. Understand that weight /fat loss involves sensible eating. You have to eat the right foods at the right time. Eat small but frequent meals. Take smaller main meals. Take a glass of warm water 10minutes before meals. Avoid long gaps in between meals. Eat nuts, fruits, curd, milk as mid meals, this is possible to manage at your work desk. Have an early dinner if possible. Or avoid a very heavy dinner. Don't skip breakfast. Do not overindulge in the main meals. Avoid junk as far as possible. Exercise at least 4 times a week. Lastly be committed. Remember it's a lifestyle change and not a one time thing. All the so called fad, crash, restricted diets will only give you muscle and bone loss. The fats will remain as it is. So, don't forget the bottom line: The key to successful weight loss is a commitment to making indefinite changes in your diet and exercise habits. 

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