Don’t give up anything - that’s just miserable and impossible to sustain. Instead fill your life with good things.
Start with sleep - make your bed a little sanctuary from the world. Invest in whatever would make a difference - good pillow, a weighted blanket, a softer bulb, a reading light.
If your phone has been part of your bedtime routine set up a charging station for electronics downstairs and ban your phone from the bedroom. Create a better routine - maybe a few minutes of skincare, write a diary, read a few pages, but whatever you do, lean in to a bit of indulgence.
If you’re low on sleep your body will naturally prioritise simpler carbs as fuel - it’s not a lack of willpower, so sleep is the foundation of everything. It might be worth looking at hormonal help if you’re finding sleep difficult.
Take that attitude of luxury into your food choices - once you start selecting higher quality foods, the effect snowballs. It doesn’t have to be more expensive but if you start to see a nice brown bread or a piece of fruit as an indulgence, it changes your choices. (If you think about it, we’ve been manipulated into thinking that foods that hasten our death are treats which is pretty weird) When you have time, take a moment to arrange the food on your plate nicely. Tune in to the sensory pleasures of taste, smell, but also the visual and the tactile.
I take a bit of time to prep fresh foods and put them at eye level in my fridge. I also cook a chicken or a small ham and boil half a dozen eggs for easy protein. Typically I just want a quick slice of toast but if I switch the sliced pan for a lovely brown loaf, and add some protein, and a couple of easy to grab green bits, I have a lovely balanced meal. And one that’s worth sitting down for instead of eating on the run.
If you’re starting to exercise, choose something you enjoy, or something that feeds your imagination, or maybe something social. A walk and a chat with a friend on a lunch break is a great option. On the other hand, exercise can be a great break from peopling if that’s what you need. But don’t turn it into punishments for something you ate. Moving your body should feel good.
The thing about approaching it this way, is that it changes your attitude towards yourself profoundly and that will shine through. Once you start treating yourself well, you hold yourself differently, and you take less crap.