Just some things I've been writing out.
Diet and Exercise
The old adage 'You are what you eat' is not that far from the truth. When you eat food that is unhealthy and lacking nutrients, your body misses out on the materials needed to reach it's biological potential, resulting in cutbacks in form and function. In children, development may be delayed in certain areas depending on the deficency, and in adolescents puberty may be an even more chaotic ordeal with imbalances in hormones caused by the food substitutes in soy and corn products. Frequent exercise also has it's abundance of benefits, ranging from better posture, improved capability, physical attraction, relief from stress, and improved self-esteem. It doesn't even require going to the gym; basic calistenics and bodyweight exercises are great foundations to any fitness regimen and daily cardio workouts are associated with better heart health and extended lifespans. For more information, feel free to follow these links or find for yourself what works.
http://liamrosen.com/fitness.html
https://pastebin.com/3dddYgvq (This is a pastebin that covers some of the nuances of sleeping, including lucid dreaming. Consider it supplemental.)
>Before dieting, you should calculate your Total Daily Energy Expenditure (TDEE) and Basal Metabolic Rate (BMR). TDEE is a rough calculation of how much energy your body uses over the day when factoring exercise, whereas BMR is how much energy you use when at rest. Both are important in order to understand where your diet should go to satisfy your health requirements.
>Count your calories. With apps like MyFitnessPal and others like it, as well as free templates and suggestions online, it has become much simpler to track how much you eat during the day and how much energy it provides you compared to the past. Start gradually, slowly incorporating the information into your daily routine as to not fall behind and lose the habit.
>Avoid drinking your calories. Many sodas and energy drinks are packed with calories yet fail to fill you up adequately, making your body feel that you need to eat more even if you've satisfied the energy you need for the day. This also means limiting alcohol consumption, beers and ales, which are calorically dense compared to the harder liqours. Use discretion of course; your Oni waifu may take offense to staying off the brew.
>The fresher, the better. Stay within your budget as need-be, but incorporating market-bought vegetables, locally grown fruits, and free-range/butchered meat are an important step towards a healthier diet, as well as helps reduce the presence of the many chemicals associated with much of the mass food industry (Factory Farms, Endocrine Disruptors, etc.) Check at your local farmer's market, or if there are none nearby, consider the online option: many companies now ship fresh and healthy food nationwide at a comparable prize straight to your door.
>Fitness is likewise a matter of routine; introducing it slowly and daily helps ensure that you keep with it as a part of your lifestyle. Doing fitness alongside your waifu and family can be a great motivator and encourage the lifestyle, even if it's something as simple as going for a walk every morning or going to the gym every night. Find what works for you and for your waifu.
>The general principle behind being physically fit is that you pursue improvement of all aspects of your body: becoming stronger, having more stamina, more endurance, and so on are all traits that your waifu, daughterus, and fellow man all respect and actively encourage. This means that you should not neglect different parts in favor of others i.e. only doing one or two different exercises and building strength in only a few areas. By incorporating the whole, a gestalt occurs: the gains are greater than projected.
>For heavier individuals, a more comprehensive plan may be needed to set you on the path to losing excess weight and improving your health. For instance, for those that weigh in excess of 260 pounds, jogging or running as a cardio exercise may do more harm than good, and are often encouraged to use swimming as thier cardio exercise of choice until they lose more weight and thus reduce damage to their knees. Consulting a physical therapist would be best for those who are significantly overweight, as they can tailor plans to your goals with minimal risk and harm.
>Compound exercises (squats, overhead press, bench press, deadlift, etc.) are very helpful when it comes to building strength and losing weight, often composing the core of any beginner's workout routine, especially weightlifting. Learning proper form and technique is very important for these exercises in order to maximize your gains and minimize potential injuries.