Modern homosapien finds it difficult to achieve health

That is a tough one. It used to be that we got our exercise from doing everyday things and what we had to eat wasn't totally bad for us. Here are some things that have worked for me and my clients(I am a personal trainer)
1. make a master grocery list of items that you like and are healthy that you can take with you or have at home to snack on instead of "bad" foods. fruits, vege, health bars/drinks, nuts, prepared meats, warm-up soups, etc...
2. Portion control. Find out your body fat percentage, approximately at least. Take your body weight and subtract the body fat percentage. now take that number and subtract it from your body weight. the left over number is lean mass. Take this number times eleven and you have a number that approximately tells you how many calories you need in a day without taking energy from valuable body tissue. My number is about 1770 calories required. So to practice portion control, divide the number by the # of meals you consume in a day and this will tell you how to regulate how many calories you get in each meal. This helps keep the metabolism burning especially if you eat every 3-4 hours. If you cannot do this then eat every 4-5 hours. I eat ever 3 hours to stay lean and I get(1770 divided by 6 = 295 calories per meal) You can use a master foodlist from the net to learn what calories are in foods, or read labels. You can work with approximations... you'll get the hang of it over time.
3. avoid refined flour products, chips, french fries, and soda... high GI (high absorption rate) foods are absorbed into fat faster than actual fat.
4. If you do it right you only need about 20-45 minutes in the gym everyday or 3times a week...get in - get out), get a sweat going everyday...Homosapien needs it to maintain. Do cardio intervals and compound resistance movements in those short workouts. Hire a trainer for one session to show you all the basic compound movements to hit every part of the body. Once you learn your compound movements and how to do intervals for cardio it will be alot less frustrating and you wont waste time in the gym or at home! 20 minute of efficient work everday is all you need man!
5. Exercise in the morning before first meal if you can fit it in. Big difference.
6. Find a group exercise class if you can fit it in. Martial arts rock! You totally forget that you are working out.
7. Some have found certain stimulants to work wonders.
8. Again, eat small portions, but more often. whole foods, even frozen is best. If you eat a meal with unhealthy foods still use portion control to stay in caloric range!
9. yes, if you are doing this drink lotsa water.
10. do not eat two hours before bed time.
11. if you consume coffee or tea, take it without sugar.
12. Collect recipes that take very little time to prepare and are healthy. Tons of recipes on the net for that sort of thing. search for: recipes quick healthy. I have no trouble making quick healthy meals, i use a master grocery list so I always have the ingredients to do so. Frozen fish, frozen vege (squash, onion, broccoli, carrot, mushroom etc can all be frozen and maintain nutrition), raw vege, natural yogurt use instead of sour cream), frozen chicken breasts, Whole wheat bread, avocados, hummus, olive oil, bran english muffins, protein powder mix, rice milk, Lentils, brown rice, oatmeal, farina, eggs, egg beaters (eggs in carton, they have flavors now!), holy crap the list goes on and on, make one for yourself. I have three categories on my master grocery list. 1:shove it in your mouth, no preparation, 2: 3-5 minute prep time, 3: longer prep time meals and ingredients needed for them.