I putting on weight day by day, at the age of 20 I used to go gym. Now I have a job, I dnt have time to go for a gym. From then I observed I am. Putting on weight. My waste size is also increased to 38. So, Please suggest me on this.

Dt. Pratyasha AgrawalDietitian/Nutritionist10yrs exp

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Your waist size should be less than 35 inches & weight 60 kg. For weight loss, 1. Have small frequent meals at regular intervals instead of 3-4 large ones 2. Eat slowly chewing each bite 15-20 times 3. Drink 3 litres water daily 4. Brisk walk daily for at least 1/2 hr 5. Walk instead of hiring transport, avoid sitting continuously for an hr, take 15 mins light walk post meals, avoid lying down within an hr of a meal 6. Avoid junk/ processed/canned/ready to eat/ fried/ sugary/ outside foods, soft & hard drinks, chocolates, ice cream, sweets 7. Replace liquor/ milk tea with herbal/green tea w/o sugar 8. Replace simple carbs-potato, sugar, sago, refined grains (maida, biscuit, cake, white bread, noodles, white rice) with complex carbs-whole fruits with peel, vegetables, salads, whole legumes (sprouts, rajma, soyabean), whole grains (atta, bajra, ragi, jowar, barley, dalia, suji, atta bread, brown rice) 9. Avoid eating in front of tv. 

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