I am very busy and I don't have the luxury of time for exercise. However, I mostly sit all day.
I am not sure they type of environment you work in, but if there are stairs in your building, then every 1-2 hours get up and go up and down the stairs for 10 minutes. If you do this 3 times a day, you've gotten your 30 minutes of exercise. You can break that up into different increments. Or park a little farther away from the building so you have to walk an extra amount of time. Even if you feel like that doesn't do much you would be surprised.
Always make sure to eat breakfast. Even if it is just a piece of toast or fruit or yogurt. Always put something in your system first thing in the morning. That will jump start your metabolism by signaling that you are not still asleep.
If possible take your lunch, it is easier to control your portion size and you know how many calories you are consuming if you put your lunch together.
These are just a couple of tips.
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