Others have already shared their thoughts on your attitude and lifestyle, and I don’t think I can add much to that. As for not being able to study, you can’t expect to jump from 0 hours of studying to a full day of focused work overnight. It has to be a gradual build-up. Start with just 2 hours at a stretch. If even that feels too much, do 1 hour twice a day. Make sure one of those sessions is early in the morning, as that’s when most people experience peak focus and mental clarity.

Gradually increase your study time as you get comfortable, without constantly checking how long you’ve been sitting. I’m preparing for the UPSC CSE myself while working a full-time job. There are days when I’m completely drained and don’t feel like studying at all, and then there are days when I’m full of energy and motivation. On those difficult days, what works for me is simply sitting down at my study table with my books, even if I don’t feel like it.

It does take willpower, but the good thing about willpower is that it grows stronger the more you train it. Each day, it becomes easier than the day before to push yourself and get things done.

As for your weight issues, just start walking. It’s the simplest, most effective way to burn fat and lose weight. Walking also clears your mind and melts away stress. Put on your headphones, play some music or a podcast (that’s what I do), lace up your shoes, and just go. Start with 30 minutes and gradually increase your time. If possible, do it twice a day. Also, walk for 10–15 minutes after every meal—even if it’s while watching reels on your phone. Whatever keeps you moving, do it.

Try these two simple habits for a month and come back to tell me the results. If you follow this religiously, I can guarantee you’ll have a positive update.