According to your situation, I suggest you do this:

1. Breakfast is nutritious, lunch is moderate, and boiled corn or fruit is eaten for dinner (because of working overtime at night).

Don't take up lunch time to exercise. You can do sit-ups before going to bed (lose weight on your stomach) and take a walk at work (walking for 30 minutes is very slimming, which has been proved).

3. If you don't feel enough exercise, you can get up early 1 hour to do morning exercises, which will make you full of energy all day and have a good effect. Pay attention to exercise early, not on an empty stomach. It's better to drink a large glass of honey water and walk to work after exercise and breakfast.

Give you some advice: don't think that losing weight means sweating a lot. In fact, persistence is the last word. Don't overeat and exercise moderately. It will be very effective to eat less and eat more meals every day, and then walk faster and climb more stairs. If you don't work overtime at night, going to the gym at night is a very good choice.

Finally, I wish you success in losing weight and good health ~ ~