Super simple: eat to keep insulin and cortisol levels low.
Avoid sugar (including artificial sweetners), juice, grain, starch and sweet fruit (berries are fine). eat enough fat and protein to feel full. get plenty of sleep (8+ hours / night).
Exercise will improve strength, muscle tone and metabolic conditioning, but diet is far more relevant to body composition.
As Gary Taubes taught us in "Good Calories Bad Calories" this is a hormonal issue, not a thermodynamic one.
Avoid sugar (including artificial sweetners), juice, grain, starch and sweet fruit (berries are fine). eat enough fat and protein to feel full. get plenty of sleep (8+ hours / night).
Exercise will improve strength, muscle tone and metabolic conditioning, but diet is far more relevant to body composition.
As Gary Taubes taught us in "Good Calories Bad Calories" this is a hormonal issue, not a thermodynamic one.