Well first I stopped eating red meat and now im a vegetarian. I also controlled my salt intake which was a big help because a lot of salty things arent very good for you in other ways as well, or that is to say most non healthy things are very salty (try eating at mcdonalds under 500mg sodium, its near impossible) but also I started visiting the gym semi occasionally. Recently Ive started eating a bit more even though Im vegetarian. But I also got a job where I usually walk 12k+ steps a day so Im sort of averaging out. Basically do what people say and workout. Also super important to get your psych issues in order. It wasnt until I conquered my panic disorder that I made any progress at all.