Since you are tuition teacher and spend a lot of time sitting or riding your bike instead of walking, both diet and exercise will help you make a big difference. Below are some tips: - Start your day with a protein rich breakfast which includes lentils, paneer or eggs. - Include more servings of whole grains, fruits and vegetables in your meals. - Avoid skipping your meals and include small and frequent meals. - Limit the intake of refined and processed foods. - Try including a 30 minute brisk walk atleast 5 days a week which will help in fat loss and improve your stamina. - Stay hydrated by drinking atleast 2.5 to 3 liters of water daily.

Diet plan can be prepared as per your routine and exact lifestyle. What are you looking for?? General balanced meal?? Muscle strengthing?  Obesity? Kindly specify

By understanding your complete requirements only we can able to recommend proper diet pattern and currently you require holistic approach

As I need to understand more about your health, Eating pattern and other clinical findings, identify the Current Health Report to give you right advice. You can connect us for private consultation. All the best

Hi, good afternoon Mr. Sabir. I can say you definitely need dietitian consultation based on limited information you had provided. However, no dietitian can give diet or any advise based on given information only. For your kind informaion, one need your medical condition, blood reports, any other history, diet recall, daily activity even if its less, work timing, working pattern, sleeping period, etc. So i suggest, to do personal visit to qualified dietitian or online visit, whichever option you think best for you. All the best.

Better to connect over consultation to help you better

Good evening pls join consultation directly through app.