Over weight. Can follow to reduce d fat?

Hello There. I can understand your concern. are you suffering from any medical conditions like hypothyroidism etc? 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 atleast 20-30 mins a day. Consult a dietician for a detailed diet chart. Best Regards, Dr. Anil Kumar Jain