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One good way to avoid that all-or-nothing approach is to make incremental changes to your diet and daily routine. If you read these and think “it’s not worth bothering”, recognise that it’s your subconscious mind trying to trick you into staying firmly in your cosy comfort zone. Small changes really do add up. Some good places to start are:
Eat breakfast every day (if you don’t already). Skipping breakfast is strongly associated with an increased risk of being overweight.
Eat more fruits and vegetables. Try having a piece of fruit at breakfast and at lunch each day, a serving of vegetables (like a small side salad, or a handful of carrot and celery sticks ) with lunch, and two servings of vegetables with dinner.
Switch to wholegrain bread and cereals. Don’t make this an all-or-nothing, just opt for the wholegrain option some of the time. When two options are equally tempting, go for the healthier one. For example, if you’re at an Italian restaurant and like the look of the creamy pasta carbonara but you’re also eyeing a tomato, prawn and chilli pasta dish, go for the latter.
Don’t start worrying about having a perfect diet. Whatever you read on the internet, you do not need to avoid all refined carbs/balance your fat-protein-carbs exactly/eschew all caffeine and alcohol/eat only raw food in
If you don’t get much exercise at the moment, set yourself a minimum target that you can fairly easily achieve. That might be a daily twenty minute walk. It might be two gym classes per week. I personally feel at my happiest and most productive if I get a reasonable amount of exercise (ideally, an hour’s walk or the equivalent of it) every day.