A little about myself first, I deal with problems a little weird and I look at people worse off than me to be better than them. Friend got a bad grade? Get a better one than him. See someone fat? Eat healthier that day. I've also taken a lot of advice from some redpill/self-improvement threads and it's been good for me. I figure I should share some advice with you.
also, don't walk like a retard
Exercise for an hour for 4+ days a week. 5-10 minutes cardio, then do 30 minutes of exercises in different sets (e.g. plank for 20 seconds twice). In the final 20 minutes, do passive activity or play a physical sport. If you got a basketball court nearby, head there and play a game. If you're bad, play by yourself first.
Lifting is optional, but recommended.
Stop masturbating and severely reduce vidya. If you can't do either, only wank once a week (or go longer), and restrict yourself to well-written, hardcore, or open-ended games e.g. Deus Ex 2000, STALKER Call of Chernobyl, Metro, No More Room in Hell, etc...
Find a hobby. It can be anything as long as it's cool to talk about around normies, and something you can show off. Drawing, music, sports, ANYTHING.
Eat healthier. You don't have to go full vegetard. More apples, sandwiches, less microwave food. Cook food. If you find healthy food tasteless, add some sauce or spice.
Lower your standards for girls.
Friends that want to stay friends don't talk politics or religion.
Sort your clothing into different outfits.
ITT: Ask questions about improving yourself