Eat only when hungry.
Sit in vajrasana, after taking meals.
Triphala churna can be taken at bed time with warm water, as needed( begin with 1 tsf, and adjust dose as per your tolerance and bowel movement)
Drink a glass of warm water in morning, on empty stomach, and eat after atleast an hour.
Take early dinner, atleast 3-4 hours before going to bed.
Next Steps
for further evaluation and management, detailed consultation is advisable.