Experts agree that physical activity is important for a healthy lifestyle. It reduces your risk of heart disease, lowers cholesterol and blood pressure and can even prevent some cancers.

But it can be difficult to make time for exercise and stick with a healthy diet. That's why finding a plan that works for you is essential.

Improved Health

In addition to promoting weight loss, an easy diet and exercise plan can lead to better health. Choose a whole-foods, minimally processed diet that emphasizes lean protein sources, plant-based fiber, healthy unsaturated fats and a variety of fruits and vegetables. Make sure your meals and snacks contain these components, and stock your refrigerator and workout bag with healthy choices. Incorporate at least 150 minutes of moderate physical activity on most days of the week. Aim to work up to this goal gradually, and avoid exercising too close to bedtime to prevent disrupting your sleep cycle. This combination of diet and exercise can also help improve your quality of life by reducing heart disease risk factors, such as high cholesterol and blood pressure.

A healthy, well-balanced diet and regular exercise are essential for a long, happy life.

Weight Loss

The key to healthy weight loss is a combination of modest calorie restriction and regular physical activity. However, it's easier to cut calories than it is to burn them up during exercise, making diet the most important factor in achieving weight loss goals (1).

Eating a nutritious, whole foods-based diet is an easy way to manage your calorie intake and promote weight loss (2). You'll need to focus on increasing fiber, protein and healthy fats in your daily diet while decreasing sugar, processed carbohydrates and sodium (processed foods). You can start by replacing refined grains with whole ones and adding a serving of vegetables at each meal (3).

In addition, incorporating at least 150 minutes of moderate cardiovascular activity each week is another easy way to support your weight loss efforts. You can accomplish this by walking, swimming, biking, dancing or aerobics (4). To maximize your weight loss benefits, add in a couple days of strength training with free weights or your bodyweight (5). Increasing your muscle mass helps you burn more calories at rest, so it's an important part of any weight loss plan.

It's possible to lose weight with a healthy diet and exercise plan, but the process will take some trial and error. To find a plan that fits your budget, lifestyle and preferences, it's advisable to consult with a medical doctor or registered dietitian.

For a sustainable, effective diet plan that's the easiest to follow for long-term results, try following the balanced plate method, says Paulina Lee, a registered dietitian and founder of Savvy Stummy. "Put half of your plate with veggies, a quarter with lean protein and a quarter with starch," she explains. "Eating this way can help reduce snacking between meals and other cravings."

In addition to a nutrient-rich, minimally processed diet, you need to make sure you're burning enough calories through exercise. For best results, incorporate cardio and high-intensity strength training at least two or three times a week (7). This will help you achieve your weight loss and health goals faster. The most important thing is to choose an exercise and diet you can stick with for the long haul.

Increased Energy

The body burns calories from both the foods we eat and the energy it expends through movement. Getting enough nutritious food to fuel your workouts is an important part of any diet and exercise plan, but it’s especially important for those who want to increase the amount of time they can work out. Consuming less calories and eating more whole foods that give you sustained energy will make it easier to get the most out of your workouts.

Carbohydrates and healthy fats are your body’s primary fuel sources during aerobic exercise, while protein is used to replenish and repair muscle tissue. For the best results, eat a combination of complex carbohydrates, lean proteins and healthy fats at each meal and snack. Try to "eat the rainbow" by including a variety of fruits and vegetables in your daily meals. Stock your fridge and workout bag with snacks made of these nutritious ingredients so you can always have something to eat before or during your exercise sessions.

Avoid sugary snacks and drinks, which provide a quick boost of energy but then leave you feeling lethargic and more tired. Instead, choose mixed fruit, nut or seed-based snacks that contain small amounts of protein and healthy fats to keep you feeling energized throughout the day.

While any type of movement can help you feel more energized, moderate cardio exercises such as walking, jogging and swimming are good choices for beginners. Aim for about 40 minutes of cardio, a few times each week. If you have trouble committing to long workouts, break your exercise routine up into smaller parts such as a 20-minute walk or swim followed by a 10-minute jog.

Better Sleep

A regular exercise routine promotes sleep and improves the quality of your slumber. When you have better sleep, you'll be more likely to stick with your diet and exercise plan. This is a positive feedback loop that will benefit both your weight loss and your health.

While it's not clear how exercise promotes sleep, researchers believe that it raises the body's core temperature. Normally, your temperature starts to drop about 30 to 90 minutes after you finish your workout. This is what causes the feeling of drowsiness that leads you to crawl into bed.

Conclusion

It's important to choose a low-impact activity such as walking or yoga if you plan on exercising at night. Avoid high-intensity workouts near bedtime and have a light meal before going to sleep. You may find that you need to exercise at different times of the day to experience this benefit, but over time, you'll see an improvement in your ability to fall asleep and get a good night's rest.