Hi welcome - I can see your BMI is 30.39. so you are 6 unit more than normal range (18.5-24.9) ,you are nearly obesity-I not merely over weight. I advice keep more running, free hand exercises, some body fat yoga/poses, skipping, brisk walking etc. Also dietary control like less rice or fried rice,or junk,fast,fried foods, no out side restaurant foods, all home made low calorie foods/meals. better you go for 4 pcs fruits less banana or dry fruits, , no sugar,sweets, only 2-3 tsf (30Ml) cooking oil. preferred Olive Oil or Any PUFA based. More importantly you must be so dynamic , no day sleep, more dynamic work oriented.

If your bmi is more than 28 then u r obese. Change your plan like Eat complete 3 meals (chapatis, small katori veg, any one option in a week -daal/paneer/ chaap/ roasted chicken.brkfst _ whole oat meal/milk oats/2 stuffed chapatis with curd. Drink more fluids in a form of coconut water, lemonade and add flavourd soda. Take care of your bp levels especially when you feel headaches