Hi
Thanks for posting your query.
First of all we need to find the cause of weight gain or inability to lose weight. There are certain diseases that can cause weight gain like
Diabetes ,
Thyroid Problems , Adrenal Problems or Ovarian problems .
So my advice is to get tested for these conditions. The tests you need to get are :
FBS, PPBS, Serum
TSH, Serum
Cortisol ( Morning and Evening sample) and USG Abdomen Pelvis.
Kindly revert back with the reports.
I will not mention any quantity of food but what I advice is increase your intake of Vegetables in your diet. For example if you are eating 3 dosa/Pancakes and 25 grams of vegetables for breakfast , make it 2 dosa / Pancakes and 60-75g of vegetables. The same you do for your lunch and dinner .
Drink plenty of water and eat more of citrus fruits.
Regarding exercise, Atleast 5 minutes everyday do walking that is brisk/fast walking. But ideal exercise is 20-30 minutes per day, 6-7 days a week. Gradually with time you need to increase the intensity or duration of exercise or both.
Hope this information was useful to you.
Any clarifications feel free to ask .
Regards.