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Weight loss, staying on a healthy diet results can result in weight loss because whole fruits and vegetables are lower in calories than most modern day processed foods. A person who is trying to loose weight should lower their calorie intake to no more than what they require each day.

Reduced cancer risk, an unhealthy diet can lead to obesity which may increase a someone's risk of getting cancer. This has been proven by a study in 2014 with the American Society of Clinical Oncology. However eating a healthy diet rich in fruits and vegetables can lead to you not becoming obese leading to your chance of getting cancer to be reduced.

Strong bones, the foods in a healthy diet are rich in calcium and magnesium which are nee scary for strong teeth and bones.

Better mood, In 2016 researchers found that a diet with a high glycemic load may increase symptoms of depression and fatigue. High glycemic loads include many refined carbohydrates, which are found in cakes and soda. Vegetables and fruits have a lower glycemic load.

Improved memory, a healthy diet may help prevent cognitive decline. Certain nutrients and food are found to be beneficial such as, vitamin D,C, and E, omega-3 fatty acids, and fish.

Weight control, when you engage in physical activity you burn calories, the more intense the activity the more calories you burn, the more calories you burn the more weight you lose. Regular trips to the gym are good, but do not worry if you can't find a large chunk of time to exercise every day. Any amount of activity is better than none at all. For example. going up the stairs instead of the elevator.

Improves mental health and mood, physical activity releases/stimulates various brain chemicals that may leave you feeling happier, relaxed and overall less anxious. Exercise delivers oxygen and nutrients to your tissues which helps your cardiovascular system work more efficiently.

Muscle, you can gain muscle while engaging in physical activity. For example lifting weights, using weight machines, body weight exercises are all a few out of many ways to gain muscle while exercising. 

Learning, thinking, and judgment skills, Exercise keeps your learning, thinking, and judgment skills sharp as you age. Exercise stimulates your body to release proteins and other chemicals to improve the function of your brain.

Keeps your heart healthy, lack of sleep has resulted in with worsening of blood  

pressure and cholesterol which are factors which could result in heart disease or stroke.

Reduce stress, when your body does not get enough sleep it goes into a state of stress which results in high blood pressure. When you get sleep you feel relaxed and calm which reduces your stress,

Makes you more alert, a good night's sleep makes you feel more energized and alert the next day. When you wake up feeling refreshed you can use that energy to be engaged with the world.

Improves your memory, deep sleep is an extremely important time for you to get more quality sleep which will help your brain process and remember things better(improve your memory)