HELLO, CONSULT A DIETICIAN FOR PROPER DIET CHART. A SUGGESTION JUST. YOU GET UP N TAKE WARM WATER IT'S VERY NICE HABIT. AFTER THAT WALK FOR THIRTY MINUTE VERY FAST.   AFTER THAT MUST BE BOWEL MOVEMENT STARTED AT THAT TIME TRY TO DEFICATE, SIT A WHILE OR TAKE ONE CUP OF LEMON TEA OR GREEN TEA. IF BOWEL MOVEMENT STARTED GO N TRY TO FRESHEN UP. AFTER  BATH, TAKE BREAKFAST IE HEAVY AS PER YOUR CHOICE VEG/NONVEGONE PARANTHA MADE IN NON STICK TAVAOF MEDIUM SIZE, A GLASS OF MILK, ONE FRUIT LIKE APPLE, BANANA OR PAPAYA TOTAL 350gms. BEFORE OFFICE IF YOU FEEL LIKE TO FRESHEN UP YOU CAN. IN OFFICE NO TRYIN WASH ROOM NOT MENDATORY, BUT PLEASE TRY SO THAT A ROUTINE CAN BE SET UP. IN OFFICE YOU MUST TAKE TEA OR COFFEE TRY TO QUIT. IN LUNCH TIME ONE BIG BOWL OF SALAD BEFORE LUNCH.SO AS BEFORE DINNER SALAD IS COMPULSORY. THAN IN PROPER THALI CHAPATI TWO OR THREE,  ONE MIDDLE SIZE BOWL DAL, DAHI, GREEN VEGETABLES,  RICE IN A MIDDLE SIZE BOWL,NO PIKELE, NO PAPAD. NO WATER HALF AN HOUR. , AT 4.00PM ONE GLASS OF MAUSAMI JUICE N TWO TO FOUR AATA MADE BISCUITS. AT5.30PM BACK FROM OFFICE, MUST BE TIRED,  WASH YOUR HANDS AND FACE TAKE ONE CUP OF TEA N SNAKS WITH CHANA(HAND MADE PANEER BEFORE TEA AFTER TEN MINUTES TAKE TEA.   WATCH T.V OR READ N. PAPER, TRY TO   WALK FOR THITY MINUTES FAST.I, E BEFORE DINNER. IN DINNER AGAIN CHAPATI, SABUT MOONG DALOR MASOOR DAL,  CURD,  LOW OIL, SPIC GREEN VEGETABLES. ONE DESERT  ONE OR TWO TIMES A WEEK. AT NIGHT ONE GLASS OF LUKE WARM MILK BEFORE GOTO BED BRUSH TRY TEN TO FIFTEEN DAYS, YOUR ALL HABITS REGULARISE. NO, ALCOHOL, TOBBACO, IN ANY FORM. I HOPE, IT'S ENOUGH. O.K BYE.