Struggling with Digestive Issues and Constipation - #50072

I am 22years old .i am init field .I sit for morning9.15 to evening6.00 .I take 10 mins breakfor every 2 hours.i wake up at 6.20 and sleep at 10.30 or 11.00 everyday.i drink 2.30 ltr or 2 litr water everyday.i eat poha or idli for breakfast and rice dal or curd rice or rajma or chole with rice for lunch and rice sambar or idli for dinner. Theproblem:I am not able have smooth motion.i have to push hard get it out and sometimes icant do it everyday.and at that day icant eat fullybecauseI feel like iam alreadyfull .after having motion i still feel like doing it and I feel uncomfortable andI haveto do it 3 times a day.i live in mysore . whether is not so cold butI get mild cold everyday .have to carry cloth becauseof that .give solution to this