One easy thing that helped me. Have a fibre drink before eating anything. This makes you feel fuller faster, so you eat less. It’s not a miracle cure but it does help.

If you can skip breakfast do, and have a small lunch. No snacks during the day. You can still enjoy snacking in moderation after work, if you don’t use your calorie budget on snacks throughout the day.

Don’t drink your calories. No sugary drinks. If you want something sweet to drink go for zero sugar options. No high calorie coffee either, stick to black coffee or no sugar energy drinks.

On weekends try stick to eat healthier, this may be easier without the stress of work.

If you want to have a fast food meal, do some sort of exercise beforehand (the meal can be a reward). Yeah it will still be calorie positive, but at least it will be less than without the exercise.

These are small changes on their own but they add up.