Brief Answer: meal timings and exercise routine will help Detailed Answer: Hi XXXXXXX Thanks for posting the query. One of the most common reasons for weight gain is fluctuations in meal timings which becomes even more serious when there are no physical activity. To reduce weight you are required to consider some basic changes in the eating pattern and food choices, and the same should be done keeping your current routine in mind. Analyze your routine for 24 hours, and then decide a time table for yourself. Keep clear and attainable targets, which means, fix the meal timings and the slots for other activities like sleeping and exercises, in such a way that allows you to follow it . Some dietary modifications that would help you are cutting down on calories and adding the necessary fillers like insoluble fibers to add bulk to the diet. This helps in attaining satiety while consuming lesser calories. Include a lot of whole cereals, pulses, fruits and vegetables to your diet. Restrict the intake of the refined foods like those made with refined wheat flour. Avoid taking sugar in the diet wherever possible. Include good protein sources like legumes, dals, milk and its products and soy in the diet. You are also required to choose the fats wisely, limit the intake of oil and avoid the fried foods and snacks. Drink plenty of water and other healthy drinks to boost the metabolism. You may also include green tea and lemon tea. Buttermilk and tender coconut water are also good options. Here is a sample menu for night shift : At the end of shift – Green Tea (sugarless) – 1 Glass Breakfast – Non fried preparations like: Whole wheat bread without butter – 2 slices OR Vegetable poha/ Dalia/ Sevian/ upma - 1 cup OR Idli 2pc. With Sāmbhar – 1 cup OR Cornflakes with skimmed milk (less sugar) – 1 cup OR Stuffed chapatti (2 no.) with dry vegetable – 1 katori Sleep – Late Lunch ( 4 - 4:30m pm )- 2 chapatti + sabji 1 katori + boiled brown rice ½ katori + dal – 1 katori + salad 1 katori + 1 glass thin butter milk or 1 katori skimmed curd. Late Evening – Fruits (avoid the carbohydrate rich fruits like mango, sapota, grapes, banana, custard XXXXXXX and watermelon also avoid fruit juices and fruit milk shakes) Dinner – 2 chapatti + vegetable 1 katori + Dal – 1 katori + skimmed buttermilk 1 glass + salad 1 katori. Mid night – Soaked almonds and walnuts (a handful) 3 am – Tea / Coffee (less or no sugar) + high fiber bis. OR light snacks like sprouts / roasted channa 1 katori OR 2 small idli with Sambhar / dosa with Sambhar / sandwich etc. start your meals with salads and buttermilk, and stop eating when you are just full. Make healthy lifestyle changes and follow a balanced activity routine. This would help you in achieving the desired weight goal faster. Indulge in activities like playing badminton, swimming, jogging etc. this would not only help u burn those extra calories, but would also provide a break from the routine. Hope this would help you. Regards, Meenakshi

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