What should I do to treat my hair loss?

I'm 30 years old but i'm already experiencing hair loss, thinning and shredding. It started about 3 months ago when i started losing a lot of hair on my crown. I used to be obese, i still am but i already lost 18 kg. I started losing weight last december by dieting (i switched to red rice (4-5 tablespoon per meal)) Before that, i ate 2 cups of white rice per meal. My sedentary lifestyle remains the same till 2nd week of May when i added jogging in my daily routine. At this point, my sleep has been affected going from 6-7 hours to 4:30 hours everyday. Any idea what could cause this? And do you have home remedy? Is this temporary? Anyone who experienced this?