1. Put meal times on the calendar. You'll be more conscious of what you eat and when.
2. Nutritious meals can be quick. Get help from healthy convenience foods: frozen vegetables, salad in a bag, whole-wheat pasta, and precooked chicken breasts. Great on-the-go snacks include fruits and veggies, string cheese, nuts, and whole-wheat crackers.
3. Create a shopping list of healthy foods, and stock your house once a week. It may seem like a no-brainer, but if you don't have junk food available, you'll be less likely to eat it.
4. If you have to order takeout, be smart. For Chinese, order a steamed entree with brown rice and sauce on the side. For Italian, skip the pasta side dish and go for a veggie instead.
5. Schedule your workouts for when you have the most energy during the day. If the idea of waking up early to exercise just doesn't fly, that's okay. It doesn't have to be at the same time every day, but sometimes a routine makes is easier to stick with your regimen.
6. If you exercise at night, grab a snack before your workout. Also, have a lighter meal afterward, because heavy meals late in the day (even post-workout) can lead to weight gain. But remember that exercise produces adrenaline, and for some people, working out after dinner or late at night can make it difficult to sleep.
7. DO try this at home. It might seem overwhelming to hit the gym on a daily basis, so sliding off the sofa to do some crunches and push-ups might be a more attainable goal right now. Surely you have time for that!