You need to take high fiber low fat diet.Do regular breaks from desk.Drink lot of water everyday. Take small and frequent meals at regular intervals of 2-3 hrs. Avoid outside food completely. Ask me privately for customized diet plan for you.

Hi, we will surely help you We have a well design diet plan for bachalors which help to keep healthy and fit. Easy to prepare and can be store for long period of time. Secondly it is also help full for night time eating without affecting your health. There are many reasons of being over-weightor obese 1. PCOD 2. Endocrine disturbance ( thyroid/ Diabetes) 3. Psychological problem 4. Low metabolism rate 5. Stress 6. Effect of medication 7. vitamin deficiencies 8. Bad eating habits 9. Sedentary Lifestyle and physically inact ive 10.improper sleep Many more First we find the cause of causing obesity  and then treat that cause Second , increase the metabolic rate Third, treat the deficiencies cause due to obesity Four, if all the cause, deficiency and metabolic rate is treated , you will start shedding weight. Before prescribing anything we need some information like your vitals ,Family history, Lifestyle, occupation, medical history, daily routine and many more. So ,if you want you can contact us directly through this link

You need high protein diet and balanced nutrition and do exercises. Before prescribing diet plan I need to know proper information like urs medical history Family history etc. According to ur shift duties need to plan a diet so that it's easy for u to gain weight.