The U.S. Department of Health and Human Services reports that an estimated 300,000 deaths per year may be attributable to obesity and living an unhealthy lifestyle. Eating healthy and regular exercise are two of the best ways to change this statistic. Before changing your current eating plan and exercising, it is important to discuss your goals with your family doctor first.
Better Sleep
Physical activity and a healthy diet can improve and deepen sleep. When you are able to get a good night's sleep, you can improve your concentration, increase your productivity and improve your mood. Be careful not to eat or exercise too closely to your bed time as this can sometimes leave you energized or affect bowel movements during rest.
Prevent Chronic Disease
Many chronic diseases, such as high blood pressure, cholesterol and heart disease, are preventable with a healthy diet and regular exercise. Exercise can also prevent type 2 diabetes, osteoporosis and certain types of cancer. Keep your intake of total fat to between 25 percent and 35 percent, limit your intake of cholesterol from food to less than 300 mg per day, and eat 25 to 30 grams of fiber to prevent heart disease. In addition, aim for three to five days a week of strength and cardiovascular training to decrease your risk of chronic disease.
Increased Energy
Exercise and balanced nutrition can stabilize your blood sugar and increase your daily energy levels. Physical activity delivers oxygen and nutrients to your tissues and helps your entire cardiovascular system work more efficiently. When your heart and lungs work more efficiently, you'll have more energy. In addition to exercise, a nutritious diet filled with fiber, vitamins, and minerals can provide your organs, muscles and body with the energy it needs throughout the day.
Weight Loss and Weight Maintenance
The Surgeon General explains that weight loss, as modest as 5 to 15 percent of total bodyweight in a person who is overweight or obese can reduce the risk factors for heart disease, cancer, diabetes and more. Exercise and a healthy diet are the top ways to either lose weight, or maintain your weight in a healthy range. Increasing the intensity of your physical activity can increase the number of calories you burn making it easier to keep your weight under control. A healthy diet low in calories, high in fiber, and full of lean meats, fruits, vegetables and whole grains can help you control your weight and improve your overall health.
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