Stop drinking coffee and fizzy drinks. This habit / routine will take a few weeks to leave behind but those things add nothing to your health. Drink water.

Do you prepare your own meals or do you eat with your family?

Instead of watching mainstream media garbage, go for an hour long walk or run each evening and consider that your evening entertainment. Download some podcasts and listen to them while you walk. It will soon become the highlight of your day and it'll be a pleasant way to help you sleep and build muscle tone in your legs. You'll start to get some mild blisters on your feet after a few days, but that's good because you won't be so soft after you heal. I listen to Coast to Coast AM podcasts because I find discussions about famous haunting, UFO cases, strange mysteries and conspiracy theories to be silly but very entertaining.

Predawn walk or run is also good because you get to see the sunrise, if that is more convenient.

The trick with daily exercise is it takes about a month to fully feel like part of your normal routine and when that happens, you'll want to do it and feel compelled to do it.

If you do start exercising in some way, consider adding more protein to your diet to help your body gain muscle mass quickly. Even simple things like eating a huge bowl of high protein Greek yogurt for breakfast will help you a LOT. I leave a serve out each night during winter so it's no so cold. I also add a swirl of maple syrup because it's nice.

Stop eating instant ramen. The food pyramid is a lie because you don't need 5-11 servings of bread / pasta / rice per day. You need mostly just meat and vegetables. Two slices of bread for a lunch sandwich each day and a small serving of pasta or rice a few nights a week is good.

I ask only so we can recommend some quick and healthy meal ideas. You'll be amazed how many delicious, healthy and cheap meals can be prepared in less than five minutes.

Stop drinking coffee and fizzy drinks. This habit / routine will take a few weeks to leave behind but those things add nothing to your health. Drink water.

Do you prepare your own meals or do you eat with your family?

Instead of watching mainstream media garbage, go for an hour long walk or run each evening and consider that your evening entertainment. Download some podcasts and listen to them while you walk. It will soon become the highlight of your day and it'll be a pleasant way to help you sleep and build muscle tone in your legs. You'll start to get some mild blisters on your feet after a few days, but that's good because you won't be so soft after you heal. I listen to Coast to Coast AM podcasts because I find discussions about famous haunting, UFO cases, strange mysteries and conspiracy theories to be silly but very entertaining.

Predawn walk or run is also good because you get to see the sunrise, if that is more convenient.

The trick with daily exercise is it takes about a month to fully feel like part of your normal routine and when that happens, you'll want to do it and feel compelled to do it.

If you do start exercising in some way, consider adding more protein to your diet to help your body gain muscle mass quickly. Even simple things like eating a huge bowl of high protein Greek yogurt for breakfast will help you a LOT. I leave a serve out each night during winter so it's no so cold. I also add a swirl of maple syrup because it's nice.

I ask only so we can recommend some quick and healthy meal ideas.