Because you work easily.
If you are near the company, run to work or ride a bike.
Try to eat less fast food at noon.
Fast food is high in calories.
Keep your lunch low in nutrition and calories.
Eat less for dinner.
Seven minutes is enough.
Drink less
Eat fruit occasionally
Resolutely put an end to supper
Don't sit down immediately after every meal.
I hope I can help you.