If you go to work by bus, you can get off one stop in advance and walk to the company. Take the stairs if you can in the company. Like you, with a large weight base, it is necessary to eat a little. Vegetables should be eaten every day (500g), fruits should eat less sugar, calories and nutrition, meat should be cooked white, thick oil and red sauce should be eaten less. If you don't need manual labor, don't exceed two pieces of meat every day, and don't eat snacks and supper. Don't eat too much after work at night, just eat at 7 o'clock and start exercising after at least half an hour's rest. If you scrimp and save, go out and climb the stairs, walk fast, jog (the duration will gradually increase to avoid being unbearable at first), or do aerobic exercise at home. It is suggested to add several sports on weekends: swimming and badminton.

These are all aerobic exercises that consume fat. It's no use if you don't insist. Finally, you must work regularly.