Dear Paula, your problem is very common in the busy life but I found some solutions for you.
If you cannot follow a diet you should try to make your food at home and take to your office. Or just eat some vegetables in the lunch, for example, carrots, asparagus or lettuce. Make a healthy dinner at home, like soup or fish can also be a good way of be healthy. Doing that you can remove the junk food of your normal life, in the aftermath you can lost some weight and can take away some bad toxins from your body.
If you don't have time to work out, try to go work walking or cycling, use more the stairs or do some exercises in the weekend. For a good quality of life, you don't need to do exercises everyday, just conciliate a little bit of exercises with healthy food.