Hi Benny. With your busy schedule you can t do exercises but at least, you can do warm water drinking in the morning, evening and intermittently. You can take/ order raw green salads at office, home. Try to fill to maximum. And if you can t avoid outside food, at least skip sometimes and drink warm water and honey + lemon juice mixed in it. You will feel changes. However porridge, rice- lentils boiled together, corn flakes in light fat milk with honey (optional), bread, salads are normal diet plan in place of outside food. Soups of veg are good appetizers. Fill stomach with leafy salads. If roasted gram seeds are available, its a good proteins diet. All above are based on Indian traditional system and can be opted anywhere. Hope it helps.