This is just anecdotal and based mostly on things I've read, so take it with a grain of salt. I am not a nutritionist or a trainer, just an engineer who doesn't want to die fat and sick.

## Physical Activity

Structured five minutes of stretching immediately after getting out of bed.

Bodyweight-only strength training exercises every other day for at least ten minutes. Cardio every day for at least fifteen minutes.

## Food

I don't count calories. Instead, I follow some simple meal rules:

1. At least half the plate should be veggies. Fresh, frozen, canned, whatever.

2. Carbs are not the enemy, but they should be minimized. No bread, and avoid sugars.

3. Avoid red meat most of the time. Choose fish, chicken, or tofu as proteins.

4. Make breakfast a priority and the biggest meal of the day.

5. Prep ingredients ahead of time, because life ALWAYS gets in the way at the last minute.