Drop-year student preparing for a competitive exam — how can I realistically lose weight without affecting my preparation?
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Hey everyone,
I’m currently a drop-year student preparing for a competitive exam, which is going to be held in the first week of June. I took this year off after completing college, so my main focus right now is exam preparation.
I’m also going to turn 21 in the next 14 days, and there’s something about my health that I’ve been increasingly concerned about.
My weight has increased a lot. I’m around 5'5–5'6" (not completely sure about the exact height), and my weight is now close to 100 kg. I know this is something I need to work on because it’s starting to affect me physically and mentally as well.
I’ve done some research about weight loss on my own, but honestly, I’m getting confused by all the different information online. So I wanted to ask people who have actually gone through something similar.
What my current routine looks like
I usually wake up by around 8:30 AM at the latest.
I have tuition around 10 AM, so I leave for that after having a basic breakfast, which is usually chai and bread.
I come back around 12:30 PM. Until around 2 PM, I usually relax a bit, watch TV/YouTube or a series, and have something to eat. Sometimes I have fruits like an apple or pomegranate, and sometimes I drink juice that my mother makes.
From around 2 PM, I start studying.
I usually study in a 3–4 hour block without really checking the time because, as a drop-year student preparing for a competitive exam, I feel like there is always pressure to study more.
After that, I usually make myself some evening tea and have something like bhujia or another small snack.
Then I go for a walk for around 1–1.25 hours.
After coming back, I either attend my evening class or continue studying. This usually goes on until around 11–11:30 PM.
Then I have dinner, which is generally normal Indian home food — dal, rice, sabzi, roti, etc. Most of the time I eat dal and rice.
If I continue studying late at night, I sometimes get hungry again and might make Maggi or eat some of the dinner that was prepared at home.
And then the cycle repeats the next day.
My main problem
I do want to lose weight, but I also don’t want to make some extreme diet or exercise plan that takes so much time or energy that it starts affecting my preparation.
I’m already walking for around an hour every day, but I’m not sure whether my diet, meal timings, snacks, late-night eating, and overall routine are working against me.
So I wanted to ask:
If you were in my situation, what would you change first?
- What should I realistically change in my diet?
- Should I continue with the 1-hour daily walk?
- How should I handle late-night hunger while studying?
- Is it possible to lose a significant amount of weight during a drop year without compromising studies?
- And for someone who has been mostly inactive and has gained this much weight, what would be a realistic approach?
I’m not looking for a crash diet or some “lose 20 kg in 3 months” plan. I want something sustainable that I can follow while preparing seriously for my exam.
If anyone here has been through a similar situation — competitive exam preparation + weight gain + long study hours — I’d genuinely appreciate your experience and advice.
Thanks!