Hi thanks for your query. U under stand your lifestyles. But for quickly or gradually to reduce weight every body has to v dynamic lifestyles, min.level of physical activities. Some walikg,free hand exercises, cycling, yoga are less time consuming ways. Talking about Diet or meal plans u v to go for low calorie foods,more fibres based,less rice but whole wheat, brwon rice,breads good. Plant protien more less animal protein S. No fast,junk,street, oily,butter,ghee, dalda based foods or similar products allow ed. No alcohol, smoking, BIRIYANI ,fried rice not permitted. NO dry fruit's, less potato,,no banana or high sweets based foods. Try to be as possible dynamic. This is best way. Thanks