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It is important to control your intake of calories. Please mention your height and weight to calculate your appropriate calorie requirement needed for a day. Avoid eating fat and red meat. Take green leafy vegetables and fruits. You need to walk for atleast 10,000 steps a day. You need to do tests to rule out diabetes. You need to do fasting glucose, postprandial blood sugar, Hba1c (hemoglobin A1C), lipid profile, serum testosterone, DHEA-S (dehydroepiandrosterone sulfate), T4 (thyroxine), and TSH (thyroid-stimulating hormone). You need to rule out androgen deficiency. Please mention whether you have a history of smoking or alcohol.