It's a simple concept but so hard for those outside the fitness world to comprehend. Changing your body essentially comes down to two things.
One, we live in a world where there is an overabundance of high calorie & low nutrient food available all the time. They are everywhere we go: grocery stores, superstores, malls, work & gas stations—high sugar snacks, high fat snacks, soda, forms of meat concoctions, pastries & other processed foods. At the end of the day we are over weight or not losing weight because too many non-nutrient calories are being consumed. This typically happens to people because of thoughtless eating.
Two, as a culture we have developed a tendency to live an inactive lifestyle. We sit at our computers or on our couches for 6+ hours a day. We fail to engage in fitness that would achieve 2 simple goals:
Enable a high-intensity demand during the training
Boost the bodies ability to use high calories during recovery
If you want to improve you physique visually you have to accomplish those two goals, while eating WHOLE foods. If you eat like crap and train with minimal intensity you will NOT positively alter your body. Bust your booty, eat better, and THEN see noticeable improvements over time. Doing something hard is better than doing nothing.