Eat less at work, usually oily and salty. I used to rinse it with boiling water before eating. You can eat more breakfast.

When sitting in a seat, you can simply do some local exercises, such as clamping your knees, tightening your thigh muscles, and searching for some office exercises.

Try to eat as little as possible at night and don't eat too much. You'd better not eat after six o'clock. . But as you said, I don't get off work until 6 o'clock and cook together at night, so I can only eat as little as possible, don't eat too much oil and salt, go to bed early at night, sleep less and gain weight, and do some exercise after dinner.