Hi, you need a customised diet plan which will account for your nutritional requirements and which can be fitted into your daily routine. But you can start by adopting following: 1. Stop/ minimize outside food including office canteen. Carry home cooked food. 2. Try to take 4 meals with 1 or 2 mini. Snacks in between. Avoid starvation or extreme diets. 3. Choose healthier bfast items like oats, chapati, museli, eggs, idli, dosa , Poha. Limit bread and Bakey items 4.limit oil intake and fat containing foods like paneer, sweets, peanuts, farsan, red meat, cheese etc. 5. Increase fluid consumption, through lemon water, buttermilk, infused water etc 6. Start  exercising , brisk walk, jog, swim, badminton, for at least 30 min daily. 7. Check  for underactive thyroid and other vitamin deficiencies which can play pivotal role in weight loss eg Vitamin D3.