helloooo avoid spicy food n sugary food while empty stomach. take small frequent meals do regualr exercise drink plenty of water do regular sleep on time...

Start your day with 1 glass of warm water with soaked fennel seeds (saunf) or ajwain. Avoid tea/coffee on an empty stomach. Have a light breakfast with soaked nuts, a small portion of oats/dalia with curd or moong dal chilla with mint chutney. Avoid heavy, oily, or spicy foods in the morning. Mid-morning: Coconut water or plain buttermilk with a pinch of roasted jeera. It helps with acidity and bloating. Lunch: A small portion of brown rice or multigrain roti with dal, steamed veggies, and salad. Add ghee to roti (in limited quantity) to ease digestion and reduce constipation. Avoid raw onion, too much garlic, and heavy dals like rajma/chole if acidity is frequent. Choose for moong dal, masoor dal, or sprouts. Evening: Green tea or herbal tea with 2-3 makhanas or roasted seeds (pumpkin/sunflower). No tea/coffee after 4 PM. Dinner: Light and early. Soup with grilled paneer/chicken/fish or stir-fried veggies with dal and 1 small roti. Avoid curd at night. Increase fiber but in an easy-to-digest way. Avoid raw salads; go for lightly steamed vegetables. Avoid processed foods, refined flour, deep-fried snacks, and too much salt. Reduce sugar intake to manage cholesterol and fatty liver. Drink enough water but avoid too much with meals to prevent bloating. Exercise: Focus on stretching, and strengthening exercises to reduce stiffness. Walking must be there after meals helps digestion. Sleep well, manage stress, and avoid late-night eating.

Anti inflammatory diet add your diet

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It can be due to indigestion Kindly connect over consultation with all details to help better

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Healthy evening, For managing weight loss, acidity, bloating and muscle stiffness, a balanced and mindful eating can really help improve these issues. 1. Weight loss : To lose weight safely, it’s important to create a slight calorie deficit while still providing your body to essential nutrients. Add in diet : High protein, low carb meals Fiber -rich foods Healthy fats 2. Acidity: To manage acidity and heartburn, it’s helpful to focus on foods on foods that are less likely to trigger acid reflux or irritation Low acid foods Ginger and oats Smaller and frequent meals 3. Bloating: Bloating can often be linked or digestion issues or food sensitivity Probiotics FODMAP-Friendly foods Hydration 4. Muscle Stiffness: For muscle stiffness, a diet rich in anti inflammatory foods can help : Magnesium rich foods Omega 3 fatty acids Anti- inflammatory spices Things to avoid: Processed foods Dairy ( if sensitivity) Caffeinated beverages and alcohol