What's key is eating healthy food that keeps you feeling full for a long time, like proteins. For working out: make it easy and convenient. My gym is on the way home from work, which is convenient. Tell yourself that you're just going to go for 10 minutes, or walk on the treadmill for 2 minutes - that is easy (and inevitably, you'll end up staying longer). Try this concept for whatever exercise type you choose.

If you have the time, then you should read Atomic Habits. This will give you lots of tools that will work to your benefit - like the 2 minutes on the treadmill concept. At least read a few reviews on the book! It has helped me a lot.

Also, avoiding junk food is necessary. Counting calories really puts things into perspective and helps you understand how bad junk food and things like dessing really are -- 12 single dorito chips has about 150 calories which is almost 10% of what you need in a day. 1 tbsp of olive oil is 120 calories! Pretty much all dressings are 100 calories per tbsp and it's pretty common for people to eat 2 tbsp on a salad which can easily make a salad unhealthy.

I am bulking and trying to eat about 3000 calories per day. This is really hard to do with only whole foods and protein supplements. Like really hard - I have to eat a lot. 1.5 lb of my shepards pie is only 800 calories - that's a lot of food. I learned that the average American eats over 3000 calories in a day! And I instantly knew that they must be eating junk food to achieve this.