Building muscle and burning fat
Building muscle and burning fat should be high on your list of things to do, so why are you at home eating chips? The immediate answer is simple, its because chips are good and it takes no effort to eat them and they are carbs and carbs make you happy. But in the long run obviously they are the bad choice, so why does getting some exercise, eating good nutritious food usually take a back seat? Understandably there is no singular answer to this but I will attempt to answer it in the best way I can from the observations of the people I train on a daily basis.
The type of person who does not exercise and does not eat well in my opinion has not so far created a proper relationship with food and exercise that suits them; they have probably tried several quick fix solutions and although some of these do work they are all very extreme and not something that is possible to integrate into a persons life on a permanent basis and therefore are short-lived and will inevitably go full circle back to their bad habits. People turn to these solutions as they are frustrated with their bodies and general health and want it fixed immediately. The problem here is they are not resetting and correcting their initial behaviour just simply restricting themselves from all the things they are used to and restricting yourself from too much of what you want is pointless and destined to failure.
What needs to happen is simple, you need to find a type of exercise or physical activity that you can enjoy and slowly bring it into your life on your terms so that you are not feeling pressured to do it. Once you have created your new relationship with exercise you will inevitably want to get a little better at it, so simply try a little harder ever time you do it. And there you go, your now working your body progressively and that means you will start to get results. Step two is nutrition, approach this in the same way, so very slowly start to drop a few of the bad things out of your diet and perhaps have the odd weekend here and there off drinking alcohol, begin to introduce healthy options into your diet that you enjoy and over time try to get the majority of your food healthy and low enough in calories that your weight is controlled. Make sure that you keep some of the junk food treats for the times that you have earned them and use them for what they are “Treats!” Once you have got this stuff sorted you can start to fine tune all of the more technical aspects of your diet and perhaps look at exercising a bit more, but for the time being slowly bring it in so it stays for good.