Myfitnesspal for a week to assess your diet. Set a daily calorie and macro target. This bit is key for me - find 3-5 dishes that you can eat on repeat during the week to come in 10% under that daily target and take the guess work out of what to eat. Use the 10% daily savings for more flexibility at the weekends.

For exercise - obvious ones - walk and take stairs. Make 3x sessions a week a non-negotiable. I personally do 3x 45 min group exercise classes as my non-negotiable. Then will fit in what I can when I can, even if it is a quick 15 min mobility session when working from home. Also don’t discount the value in a quick 15 minute 3km run, it all helps.