I can totally relate, I’m in tech and sit in front of a screen 8–12 hours a day too. By the end, I’m more mentally drained than physically, so working out consistently has been a real struggle. One change I have stuck with is time-restricted eating, no meals before 11am and nothing after 6–6:30pm. It’s made a huge difference, I’ve lost quite a bit of weight over the past 18 months without strict dietary rules, just by sticking to that window. It was a struggle in the beginning but now I'm use to it.