Getting fat day by day and cannot reduce

Hello Fasting is not solution and fasting can lead many vitamin deficiency. Eat balanced diet do regular exercise avoid eating out

drink enough water

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Start with balanced meals: Include protein, fiber, and healthy fats in every meal to keep you full and prevent cravings during your night shift. Avoid long fasting: With PCOD and thyroid, long fasting can slow down your metabolism. Instead, have small, frequent meals. Reduce refined carbs: Avoid white rice, bread, and sugar. Choose complex carbs like oats, quinoa, and brown rice in small portions. High-fiber veggies: Include spinach, cucumber, carrots, and bell peppers in your meals to support your weak liver. Healthy fats: Add nuts, seeds, and olive oil in moderate amounts to balance hormones. Stay hydrated: Drink at least 2-3 liters of water during your shift to prevent bloating and cravings. No junk food: Avoid packaged snacks, fried foods, and sugary drinks during your night shift. Light dinner: Eat a light meal with protein and fiber before your shift starts (e.g., grilled chicken with salad or boiled eggs with sautéed veggies). Protein snack: Have a protein-rich snack during your break, like boiled eggs, paneer cubes, or Greek yogurt. Move around: Walk for a few minutes or stretch every hour during your shift to stay active. Improve sleep: Sleep for 7-8 hours during the day in a dark, quiet room to balance hormones. Reduce caffeine: Avoid coffee or tea close to the end of your shift, as it can disturb your sleep. Avoid sugar cravings: Keep roasted seeds or makhana for mid-shift snacking. Liver support: Drink warm lemon water in the morning to support liver health. Consistency is key: Weight loss takes time with PCOD and thyroid. Follow a regular meal pattern and stay consistent.

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Losing weight with PCOD, thyroid difficulties, and a night shift can be difficult, but it is doable with the appropriate strategy. First and foremost, focus on a well-balanced diet rather than simply cutting carbs. Include lean proteins (chicken, fish, tofu, pulses, etc.), healthy fats (nuts, seeds, olive oil, etc.), and plenty of fiber (fruits, vegetables, and whole grains). Instead of fasting, eat smaller meals every 3-4 hours to maintain a constant metabolism. Drink plenty of water and avoid sugary beverages. Consuming complex carbs such as whole wheat, millets, oats, brown rice, etc, can help regulate insulin levels in PCOD. Even if you work the night shift, make sure to get adequate sleep because rest is essential for weight loss and thyroid function. Regular physical activity, such as walking or strength training, will increase metabolism and aid in weight loss. Consult your doctor on a frequent basis to monitor your thyroid and LFT levels.

Consult with me for a personalized diet plan to help you lose weight in the right manner.

Helloooo you have to continue observing your thyroid levels as well as pcos status both can helps to increase weight n night shifts can also plays a role to gain weight. maintain sleep cycle do regular exercise take balanced diet hydrate your body

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Healthy morning, When working the night shift, your body’s natural rhythm can be disrupted, making it more challenging to maintain a healthy weight. However, with a strategic approach to both diet and lifestyle, you can still manage your weight effectively. 1. Meal timing: Plan your meals around your shifts Smaller frequent meals: eating smaller frequent meals more frequently throughout your shift can help maintain Energy levels and prevent overeating 2. Choose the right foods : Protein: Good source includes chicken, turkey, eggs, tofu , legumes, Greek yogurt Complex carbs: Whole grains quinoa, brown rice, oats Healthy fats : Fats like avocado, nuts, seeds , olive oil and fatty fish Fiber - rich foods: Vegetables, fruits and whole grains are rich in fiber , which helps digestion and keep feeling fuller. Avoid sugary and processed foods: Night shift can lead sugar cravings. Try to avoid them Add healthier options like fruits, nuts and low fat yogurt 3. Hydration: Staying hydrated is key , especially when working log hours . Keep water or herbal teas Avoid sugary drinks 4. Sleep and physical activity: Make sure enough sleep , as lack of sleep can increase cravings and lead to weight gain Exercise: Try to fit in physical activity during your off hours 5. Mindfully eating: Avoid eating out of boredom : try to stay focused on your work and eat only when you’re actually hungry By combining balanced diet with smart eating strategies and good habits, you can maintain a healthy weight even with a night shift schedule.

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