Be sure to eat breakfast. If you have favorite high-calorie food, try to eat it in the morning.

It is good to have enough lunch.

Pay attention to eat less rice and noodles.

And it is best to have moderate exercise.

Like you, I am busy at work at ordinary times and get off work late at night.

I usually get off one stop in advance (the same is true for taking a taxi home) and then run home.

It's winter now. On the one hand, running can drive away the cold, on the other hand, you can do some exercise.

And after exercise, I don't eat so much. Go home and have a drink of water, take a bath and have a comfortable sleep (take a bath every day, no matter how lazy, it is also a kind of calorie consumption and can make you diligent. If you have been losing weight, there are certain lazy factors).