is there any replacement meal for normal white fragrant rice beside brown rice?

Since I started working, I have gained 20kg.

I have odd working hours which makes me sometimes skip breakfast, lunch or dinner.

My work sometime require me to sit in datacenter with cold aircond, working late at night. Sometimes I forgot to drink plain water in a day.

What can I do to reduce my weight with such odd working hours?

60% diet, 40% exercise. If you dont check what you eat, even with some cardio, fat hardly gonna decrease. Calorie out > calorie in. So mind your calorie intakes. And do add resistance training, not cardio. More muscles = more afterburn.

Guys, I am 172cm with 92kg. I plan to get ideal weight (around 65kg) but dunno how to start. Anyone can help me? I try eat less and jog but after 1 month and half, nothing change

Problem is I always eat outside. So dunno about the calories of food
Since I only do jog, so how frequently is recommended to me? Before this I do jog 4 times a week (satur, Mon,Wed,Fri) but no change. So now I only do 1 times a week
Now I rarely takes sweet drink. Only plain water. I takes sweet drink around 1 times a week or 2 weeks

Guys I am fat obese and wanted to lose weight. So my friend suggest me 0 carb. 0 carb is no problem but I easily feel hungry. and so I will use protein to replace carb but taht means excessive protein in order to feel my stomach.

so my question is this. if I had execessive protein every meal can i still lose weight. excessive means about 1 roasted chicken per meal. and 4 meals per day. means 4 chicken per day. since I am not taking any carbs and protein has no fats is it possible to lose weight?

What is the best menu to eat boiled egg with ? I really cannot eat it plain....and how many recomended per day ?

I tot salt not good for diet, later i will try black pepper

I lost 20kg in 6 months with a very strict diet and everyday running/swimming (2016).

Before: 1.8m, 88kg
Current: 1.8m, 67kg

Now, I've gone easy on my exercises and diet, but still eat less than usual people.
However, my body has gotten rounder: muscles going down, fats building up, although my weight still the same.
Reason is I've started working full time and don't have time to exercise.

Any exercise tips that can be done within 30minutes and at home?

I've been working out, mostly on weight training and[/B] little or no cardio [B]for about 5 weeks already, lost about 3 kg since then, pretty happy about it. However for the past 1 and a half week my weight maintains the same hovering around 0.3kg difference.

I take protein supplements , eating lean food to make sure that i have at least 90-110g of proteins everyday to keep up with my muscle mass on calorie deficit.
Carbs intake hovers around 75 normally to a maximum of 110g
Fats intake hovers around 50g

Im at 500-600 calories deficit, pretty sure that i eat no deep fried food except on cheat day, sugarless. 1 cheat day a week, consist of some fried chicken usually but i still make sure i don't go above my calories count. Quite confident on the food part as im not eating the wrong thing as i've been avoid fried food, sugars, and take very less carbs. Do i need to lower my calories intake even more? What am i doing wrong here? Please help.