First of all, losing weight has always been a systemic effect, and there is no such thing as fast, but there are still some effective choices besides excessive ineffective efforts.

You must do the following:

You need to control your diet. When you don't have much exercise time, at least it's not a big meal.

You can stand and walk properly after work, especially at lunch. Never take a nap after dinner.

Do some acceptable regular exercise: for example, do several sets of sit-ups every day, in batches, and don't hurt the coccyx excessively. Flat support is also very good, and there is the best exercise to lose weight-swimming. Compared with other boring equipment sports, I think it will be more interesting and easier to stick to.