Hello,you have sleep atleast for 6-7 hours , irregular diet habbit , altered sleep pattern can cause weight gain.Don't be sedentary , have more of fruits and vegetables, drink lot of water , avoid junk ,oily food items ,have food like chapatis, avoid curd ,ghee, ice creams , Exercise daily in morning , sleep well ,avoid worries. For ladies aerobic exercises and yoga works better .Skipping ,swimming ,cycling burns stored fat