Hi.Thanks for your query. This is some how a common problem who are working in IT industry. First thing there are three activities proportionately act.1. Balanced diet, rigorous daily exercises, discipline lifestyles. Take low calorie  foods so overall low calorie meal planning. Take less plain rice but brown rice breads,whole grains mainly, pulses,sprouts, mostly fibres based low calorie foods like oat  Dalia in break fast. No fast junk,out side,street, butter ghee mixed foods or like biriyani all types.only 40ml mastrd oil got whole day cook ing. LESS Potato & sweet potatoes, under ground vegetables rather gourd family vegetables, plenty of fruits citrus, semisolid, solid like musambi, papaya ,guava, etc except banana, mango, grapes. Dynamic lifestyles, not fully sitting ,max 7 hrs sleep,snack like puffed rice flakes, cream craker biscuit ,veg.momo,only 2 PCs idly,noodle veg recommend ed.Chapati ,pulses,mix veg, plant protien are effective. Minimum level of walking jogging cycling more helpful.low carbohydrate & very low saturated fats based diet is the best advice.