Making small changes now, turning them into habits and making more changes over a longer period is most likely to bring long term success when changing your diet and lifestyle.
Throughout your diet you should introduce more fruits and vegetables. Switching to a more Mediterranean plant-based approach will add in lots of diversity and improve your gut health which will lead to a general improvement in your feeling of health and wellbeing.
Current scientific advice is to try to reach a variety of 30 different plant foods each week
When work is the focus of your day to day it would be beneficial to take a little bit of time at the weekend to plan your weekly diet and shop accordingly
Try batch cooking at the weekends and reduce evening preparation which could provide healthier options on weekdays.
If snacking is part of your everyday choose healthier snack options which you may want to have available at home and in the office.
In order to start to feel better it is important at the early stages of your journey to become more mindful about what and how you are eating and giving yourself time to enjoy the experience of planning and shopping for food.
Look for easy plant replacements to make your mealtimes more diverse. As you get used to making changes to your diet you could continue to make improvements by adding some fermented foods like Kimchi, Kefir, Kombucha or Kraut which help to provide optimal gut health.
It is also important to consider exercise and sleep as part of any health improvement programme. The body works best when it gets a chance to move around and then is given time to rest, to detox and reset for the next day
Making improvements to your nutrition should lead to building more resilience and being able to focus and get things done, feeling less stressed and then enjoying time off, having relaxed time not feeling burnt out.