For weight loss
Eat within the first hour of rising
Eat 4 main balanced meals a day
And a small snack every 2 hours in between these (Click Here)
Exercise after a small light snack
Eat main meals after the workout
Hydrate yourself well, 1 glass of water every hour
Keep daily oil consumption to 10% of total calorie intake, i.e. on an average 3-4tsp a day
All oils ate 100% fat, having the same calories. Even olive oil
Avoid refined sugar in beverages like tea, coffee, lassi, fresh lime. This is addition of empty calories on a daily basis
Stay away from artificial sweetner too. They are "artificial", thus the lesser the better.
Say no fruits juices, smoothies or milkshakes
Eat the fruits instead
Healthy eating is a lifestyle, not a "diet". Imbibe it.