50 tips for fat loss. The last one is my favorite. You control what you put in your mouth. If you want success, you are in complete control, no one else. The best training program is worthless if what youre eating is garbage.
I would also add something to open up the chest and move increase shoulder mobility like wall slides and some sort of glute/piriformis stretch. But yea, get moving while at work and fight against those bad posture habits.