Thanks guys.
I can go into detail if you want, but it's really a combo between diet and exercise. I eat mostly soup and fish fillets with veggies. Never enough veggies. Turns out, even of you eat a ton of healthy food, it doesn't hurt you, cause your body doesn't hold on to them. On that note, I basically do no sugar, except for a little sweet thing at the end of the day maybe. Sugar is a lot more fattening than actual fat, turns out.
For exercise, I never do anything extremely stressful or intense, but I do do a lot of lighter work outs. Sunday, Tuesday, and Thursday are weight days. I use free weights so I'm also engaging my core and legs while I use them. Monday, Wednesday, and Friday are lighter work outs. No weights, just using my own body. Quicker and less stressful. I do a lot of like, kicks and punches these days to get a sense of movement. Do some research into shadow boxing.
Additionally, and this is key: squat every day. They're big muscles and can take the use. Plus it'll keep you from having jacked arms and bird legs. You can't skip leg day, if every day is leg day. I also don't use weights for squats, and just do a lot of them instead.
And it's more minor, but I do stand at least 4 hours a day at work. Of nothing else, it builds stamina. I know this isn't as easy to accomplish as well, but you can get a cheap standing desk thing to help with it.
And of course, remember this is just what I'm doing, and I'm not advocating it as a one size fits all. You got to figure what works for you. I started with just a few things, and added to it until I felt comfortable with the workout. Bonus: I can do this all at home, so no gym fee, and the diet is pretty cheap as well. Don't skimp on soup though. Get something with real chunks of veggies and meat. Even if it is 2$ vs 1, you might as well be drinking water with that condensed stuff.