I need some advices on how I can improve myself physically. I know very little about healthy diet and way of life so Im hoping someone actually reads this and helps. I work at bank and this is my daily routine (with small variations): Go to sleep at 23:30ish Wake up at 7:10 I eat some cornflakes with 2dl of yoghurt 1.5 fat I drink 1dl of cofee with a bit of sugar at 8:30 I work (sitting ofc) untill 11, and thats when i feel hungry and go eat Then I eat sometimes a sandwich with turkey ham, or go to a local restaurant and eat whats on the daily menu (sometimes its meat with potatoes, some traditional dishes, fish sticks etc.. with a slice or two of bread,alot of carbs i guess) During the work day , till 16hours, I drink few glasses of water. By the time I get home at 16:30ish I am hungry again and I eat a meal simillar to the one I eat at 11. After that I do not eat anything. Then, I try to go 3 times a week to gym and workout. My problems are: I feel that I dont have alot of stamina, often feel tired. I have belly and fat on my chest (tits ) which I badly want to ged rid of. I have very weak lower back because of sitting infront of the computer alot. Things about me: I am 180cm (70.86 )high, weighting 80kg (173.4) I do not eat sweets, or drink stuff with CO2 (Cola..) I do not take any medicines or food supplements, nor vitamines Not a big fan of fish, nor do I eat alot of veggies or fruit I am 27yrs old. --- That being said, how can I schedule my day to make myself more physically endurable, healthier and fat free?