Like I said, that’s the bare minimum that most people can reach even if you’re super busy. Do 30 minutes at least. If you exercise twice a week, that’s one hour a week. You’ll also want to cut carbs, which means no more bread, potatoes, rich, and other high-carb, starchy foods. That means you’ll need to eat more steak, pork, chicken, fish, eggs, etc. You can still eat fruits and vegetables, but keep it reasonable with the fruits. Nuts are also ok, within reason. Basically, if something is ultra-processed and it comes in a box/bag, don’t eat it. Back to the exercise thing: you don’t even need equipment. Just do squats and push-ups to start. You could buy a bar and do pull-ups for relatively cheap ($20 starting). If you struggle to do push-ups, just try to hold the push-up position for as long as possible. Your goal is to exercise the muscles to the point of failure, which means to the point where you literally can not do the exercise anymore. This will force the body to repair the damage you’ve done, make the muscles bigger, and make you burn more calories naturally due to more muscles. You need to eat a lot more meat in your diet to heal the damage you’ll be doing, but you’ll be happy, fuller, and less hungry once you get this done right. Also remember to fast at least 16 hours once a week.