Getting enough exercise helps with weight loss and can even help prevent health problems. Choose an activity you enjoy and stick to it. Moderate activity such as walking or cycling is a good choice, while vigorous activity such as jogging is also beneficial.

Carbohydrates fuel exercise and should be consumed prior to a workout. Complex carbohydrates take longer to digest and provide the body with prolonged, slow-release energy.

1. The Mayo Clinic Diet

The best diet and exercise plan is a holistic program that focuses on modifying habits and getting enough of the right foods. For example, it emphasizes plant-based foods that have been linked to a lower risk of heart disease and cancer, while avoiding processed meats, sugars and fried foods.

Unlike many fad diets, the program offers online weight loss tools that include food and activity trackers, meal plans and recipes and virtual group support sessions. This helps promote long-term success and realistic weight management goals. It also encourages regular exercise, which is built into the eating plan's food pyramid.

2. The Volumetrics Diet

Volumetrics isn’t restrictive in the sense of avoiding certain foods; instead, it divides food groups into categories based on their caloric density. Group one foods are low in calories and include non-starchy vegetables, berries, and broth-based soups.

The diet also encourages consuming lean protein, whole grains and low-fat dairy products. In addition, it discourages high-calorie foods like processed and sugary snacks and desserts. Unlike other diets that focus on calorie counting, it promotes satiety over weight loss. The diet is based on research and can be time-consuming to follow.

3. The Mediterranean Diet

Whether you're looking to lose weight or reduce your risk of heart disease, the Mediterranean diet could be the right choice. The diet focuses on whole foods like fruits, vegetables, legumes, nuts and fish, along with moderate amounts of wine.

Cut back on full-fat dairy, opting for non-dairy milks and low-sugar yogurts. Avoid processed cheeses, such as American cheese, and stick with milder varieties, like cottage cheese, ricotta and fresh mozzarella. Limit cheese to three servings per week, and opt for the lower-fat variety whenever possible.

4. The High-Intensity Interval Training (HIIT) Diet

HIIT is a popular exercise format because it offers the same fitness and health benefits as other exercise formats in less time. It also burns more calories at rest.

During HIIT, the body relies on glucose in the blood as well as stored carbs (called glycogen) — so it's important to fuel up with fast-digesting carbohydrates before and during the workout. Some examples are bananas, toasted white bread and low-fat yogurt.

Protein is also important because it holds the amino acids needed to rebuild muscles after HIIT. Some examples of protein include eggs and lean meats.

5. The Ketogenic Diet

A ketogenic diet restricts carbohydrates to promote fat burning and improve glycemic control. It's been shown to be effective for weight loss, reducing inflammation, healing a disrupted gut microbiome, lowering epigenetic markers, and even treating cancer.

The ketogenic diet is not for everyone, however. It's important to get your doctor's okay and work with a registered dietitian nutritionist to limit potential vitamin and mineral deficiencies.

This diet can be expensive, as it relies on high-cost foods such as avocados, berries, and nuts. It also eliminates most vegetables, grains, and dairy.

6. The South Beach Diet

The South Beach Diet is a healthy eating plan that promotes fat loss and muscle growth. The diet restricts carbohydrates and focuses on high-fiber vegetables and lean protein sources. It also recommends low-fat dairy and good fats like monounsaturated oils, a small amount of nuts and fish.

The diet’s maintenance phase allows for a wider variety of foods. It encourages people to eat a balance of fruits, whole grains and legumes, lean meats like chicken and turkey, skinless poultry and fish, soy products, and low-fat dairy.

7. The Weight Watchers Diet

Unlike many other diets, WW (formerly Weight Watchers) doesn’t require members to purchase a slew of branded food products. Its popular points system rewards participants with a daily food budget and motivates them to choose nutrient-rich foods while cutting back on added sugar and saturated fat.

Having a plan that makes it easy to prepare healthy meals at home is key to maintaining your fitness regimen. A plan that involves moderate or vigorous physical activity for at least 150 minutes each week is also important. This could be anything from taking a brisk walk to jogging.

8. The Dukan Diet

The Dukan diet emphasizes lean proteins and restricts fat in the first phase. This can lead to a deficiency in essential nutrients, especially if you are trying to lose a large amount of weight quickly.

It also doesn't provide enough fiber for people with heart disease or kidney problems and can cause constipation, bad breath and tiredness. It's also hard to follow for a long period of time and can make it difficult to maintain your new, healthy weight. It may even cause health problems, such as heart disease and diabetes.

9. The Atkins Diet

A low-carb diet restricts carbohydrates, which encourages the body to burn fat for energy. This can result in unpleasant side effects, such as bad breath and fatigue. It also may not be safe for diabetics.

In addition to eating the right foods, exercise is critical for weight loss and heart health. It is important to find a form of cardio that you enjoy and can fit into your schedule. Try walking, jogging or cycling to raise your heart rate on a regular basis. Having a clear goal in mind can also help you stick with your workout routine.

10. The Paleo Diet

The Paleo Diet has taken the fitness world by storm and is popular with track athletes, football players, power lifters and other athletes who place a premium on strength and low body fat levels. It is primarily a high-protein diet with a moderate amount of carbohydrates and good fats.

Conclusion

Typical meals include lean meats, fish and eggs with non-starchy vegetables, fruit and healthy fats such as avocado, olive oil and unsalted nuts. The diet restricts whole food groups that contain a lot of calories and sodium, which contributes to weight loss.