That first one: I suggest working some of the exercise into daily life. Walk where you can, and let that walking be your time for the day, for example. The sec

That first one: I suggest working some of the exercise into daily life. Walk where you can, and let that walking be your time for the day, for example. The second is really difficult. I'd honestly start with broader things, like increasing overall fruit/vegetable intake (no juice or purees) and increasing the variety of vegetables you eat. It affects all meals and eventually leads to eating less junk and allows some variation in your days - obvously void if you are one that doesn't mind eating basically the same thing every day.