Hello and Welcome to ‘Ask A Doctor’ service. I have reviewed your query and here is my advice. You have to plan your calories based diet, calculate requirements of calories per day, then maintain calories deficit diet with stomach filling food like fruits and salads. Water can help you lose weight and keep it off. It increases your metabolism and helps fill you up before meals. Eating more protein can boost your metabolism so that you burn more calories. It can also help you eat less. Mixing up your exercise routine, and adding in a few high-intensity workouts, can boost your metabolism and help you burn fat. Lifting weights is important for building and retaining muscle. Higher amounts of muscle will result in a higher metabolism. Sitting for a long time burns few calories and is bad for your health. Try to stand up regularly or spend time in a standing desk. Drinking green tea or oolong tea can increase your metabolism. These teas may also help you lose weight and keep it off. Eating spicy food could be beneficial for boosting your metabolism and help you maintain a healthy weight. Lack of sleep can decrease the amount of calories you burn, change the way you process sugar and disrupt your appetite-regulating hormones. Drinking coffee can significantly increase your metabolism and help you lose weight. If getting problems with weight, please meet nutrition specialist who will guide you in right way. Hope I have answered your query. Let me know if I can assist you further. Regards, Dr. Penchila Prasad Kandikattu