Hi mam, I am 31 years old 181 cm and 86 kg wieghted.I have an regular habit of overeating and more intake of juices with high sugar.i always play cricket.I feel guilty since I am unable to stop constantly eating sugary items.Please help me in finding a solution.As of now I don't have any disease but fear to get since this habit may make me overweight

Diet should comprise of small frequent meals to increase your metabolism.

Include nutrient dense foods with high protein and fibre to increase satiety value and provide essential nutrients.

As you are busy at work, include healthy foods like buttermilk, fruits and nuts as fillers in between meals.

Avoid skipping meals as this will lower your metabolism.

Excess calories at dinner will get converted to fat and will result in weight gain.

Have a bowl of salad before dinner and include fibre rich foods to add bulk to your diet.

Have a cup of skimmed milk at bed time in case you still feel hungry.

Milk has the amino acid tryptophan, which helps in inducing sleep and provides protein which is slowly digested and raises the satiety value.

Binge eating is harmful.

Although it may seem you have not put on much weight now, eventually the weight increase will be alarming!

More so, your fat percentage will increase and your lipid profile levels consisting of cholesterol and triglyceride will be high.

This leads to a metabolic syndrome which includes obesity, high fat levels, high BP, and high blood sugar levels.

Make a list of all the healthy food options you can cook and replace the unhealthy food options with low fat and low sugar substitutes.

Concentrate on portion sizes.

Make limited portion sizes so that you do not overeat.

Weight loss should be achieved by having adequate nutrition in terms of all macro and micro nutrients.

Muscle mass should be increased by good strengthening exercises and subsequently pre- and post-workout meals.

Cardio activities like running /jogging can be incorporated for fat loss as well.

Avoid high fat and sugar foods, soft/hards drinks, juices, fast and packaged foods, etc.

Include good protein and fibre foods like whole grain cereals, legumes, nuts, fruits, vegetables, etc.

To avoid binge eating, you need to control your mind and focus on your goal.

For the sweet crave, satisfy the urge with dates, jaggery, raisins, etc.