welcome to hcm
thanks for the query
first try to make the thyroid
profile normal. take medications for that after consulting your doctor.
don't have tea/ coffee first thing in the morning on an empty stomach. Instead start the day with fruits/ dry fruits/ milk
Eat every two hours. it will increase your metabolism
Eat more when more active, less when less active.
Eat 2 hours prior to bedtime.if possible take veg soup in night
Eat full fat version instead of low fat substitute.
Get consistent with working out. 45 min every alternate day is more than enough.
to daily regimen. pranayam is very helpful
avoid red meat. take a lot of green leafy vegetable
Eat healthy, wholesome and fresh food made in home. Avoid packaged foods.
Say no to juices. Eat the whole fruit instead.
drink alot of water. be happy all time. avoid stress
. take good sleep