Do these three things to get a handle on your diet and lose fat:
How often do you actually connect with your food and eat with awareness? Traditionally, people used to say grace before eating, and similarly other religions would have their own ritual before meals. Regardless of your beliefs, there are advantages to being thankful for your food. It helps you become present and mindful before you take your first bite.
Make eating more of a ritual than a habit. When we engage mindfully we switch to the parasympathetic nervous system. This facilitates relaxation and blood flow to the digestion system, aiding in metabolism and assimilation of food.
If you're eating carbohydrates consistently throughout the day, your body has a steady supply of sugar and won't burn stored fat. Even if you're really lean, eating carbs constantly will make your body really good at using sugar and less effective at using fat at rest.
Being metabolically flexible will allow you to use body sources for fuel. Try to consume most of your carbs around your workout.
A brief walk (casual not brisk) shortly after eating can help put the body in a parasympathetic state and aid digestion. Over the years, researchers have found that a post-meal walk, as short as 15 minutes, can help with digestion and improve blood sugar levels. The benefits also include:
Plus, if you take a walk with your partner or family it can also be some quality time away from distractions.