Good day, I suffered since about 10 years from...

 Dear customer
Welcome, and thank you for trusting us
 

No one can help you, if you do not intend to help yourself, but the good is that you know the reason behind the increase in your weight gaining, and this makes it easier on you to find the solution. So, you need some strength and determination to change your diet and eating habits , I know that it is not an easy job, but the matter needs some patience and determination. 

Changing eating habits( eating pattern) comes step by step, Since you work for 18 hours a day, you have to organize manage your meals and snacks to be on a good timing. 

Try to separate you meals for 6 meals a day " three main meals and three snacks " in order to evoke the body to burn fats and activate metabolic processes, and it is okay to have sugars and carbohydrates, but in small quantities. For example, add a tsp of sugar on the tea cup or Nescafe cup insted of 2 tsp, and try to decrease your intake from  ice-cream, jam, soda and drinks and replace it with dark chocolate or natural juices.

Moreover, try to replace the complex carbohydrates such as white bread, pasta, rice with brown bread, oats and wheat, because those contents are full of fiber and make you feel full for longer time.

As for body exercise, you can go to your work on foot or ride a bike. You also have to make time for aerobic  exercises for at least 30 minutes three times a week and you can do it wher at any place such as home, ,garden and the rest room at work. 

More importantly, do not forget to have 4-5 sarving of vegetables and fruit because they are rich of antioxidants, vitamins, minerals and dietary fiber. In addition, you should drink 8 cups of water a day( 2 cup in the mornind befor  breakfast and one cup befor every meal, Try to drink lemonade, green tea and ginge, they increase the metabolism rate. 

Finally, try not to eat saturated fat like butter or margarin and fried food and replace it with boiled or grilled food  

I highly recommend you to make a phone call to me. In cases like yours, I found that phone calls helped much in clarifying the legal status in details. If you would like, you can make a phone call to us. It will cost you a little. Please click on the link below
jawabkom.com/11904610

We are privileged to communicate with you, and you can always consult many experts on Jawabkom like Doctors, Nutritionists, and Engineers

Kind Regards