I work in bpo with night shifts from last one and a half years and I don't have time for exercise. I have gained 15 KGS of weight, kindly suggest.
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your ideal weight should be around 62 Kg. If you cant find time for exercise, you can practice kapalbhati whenever you find time (empty stomach/ 3 hrs after a meal). Also walk/ cycle instead of hiring transport. Eat small meals every 2-3 hours. Replace refined grains like maida, white rice, biscuits, noodles with refined grains like atta, brown rice, bajra, ragi, barley, jowar, oats. Avoid junk/ fast/ street/ fried/ sugary/ processed/ packaged foods/ cold drinks/ alcohol/ chocolates/ ice cream. Have plenty of whole fruits & vegetables. Reduce potato, sabudana consumption. Drink 2-3 litres water daily. Take light walk (15 mins) after main meals. Avoid sleeping immediately after a meal- give at least 1/2 hr gap.
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