When I transitioned into office work, I got a little pudgy. I tried a few different suggestions about how to lose weight and nothing worked. Finally I decided to count calories. This was a while ago, apps weren't readily available, I used a spreadsheet. And an HRM. But it was very effective, the pounds melted away, even after things like "don't eat after 8 pm" had failed me.
It's really easy to forget what you've already eaten, and it's harder to make bad choices when everything is visible. I think that's why it worked in my case, in spite of what must have been bad numbers.