I can understand your concern. are your thyroid levels in check? when was the last time you got your thyroid checked?
proper diet and cardio work out would be needed for you to lose weight.
have a high protein and low carbohydrate, high fibre diet.
avoid foods with high glycemic index like rice, coconut etc.
drink lots of water. have 2 cups of green tea in a day.
divide your meals into 5 smaller portions and try to include as much of fruits and vegetables in your diet as possible.
don't sleep immediately after food let there be atlas 2 hours gap between dinner and sleep.
cardio workout like jogging, running, jumping, lunges, skipping would be of great help in burning calories..
try to play any sport like badminton etc for atlas 20-30 mins a day.
Consult a dietician for a detailed diet chart.
Dr. Anil Kumar Jain
Hello there.... , consider High-fiber carbohydrates include whole-grain breads and cereals, whole-wheat pasta, bulgur wheat, barley, brown rice, and beans....
Eat less dairy products and nuts..
Supplement vitamins and minerals..
Use intermittent fasting..
Achieve optimal ketosis..
Get your hormones checked..
Add green tea..
Consult Dietitian for diet chart...