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Combining physical activity with coffee and a healthy diet can help you lose weight sensibly, about 1 – 2 pounds per week. Doing some type of activity five to six days a week can help you more quickly attain your weight loss goals.  Aim to get at least 150 minutes of moderate activity or 75 minutes of vigorous activity every week. As a rule of thumb you should try and do at least 30 minutes every day to lose weight. If you can’t do 30 minutes of activity at one time, break it up into manageable sections. For example, you could do two workouts of 15 minutes each. Choose activities you enjoy such as walking, jogging, swimming, or biking. Remember that team sports or other activities such as jumping on a trampoline or jumping rope count towards your weekly exercise. Muscles burn more calories than fat cells, even at rest, so muscles will help you torch calories even while you are sleeping.  Adding some simple strength training exercises to your daily activity can help you lose weight more quickly. There is no specific guideline for how long you should strength train, but you should aim to do it at least two days each week.  Consider consulting a certified trainer before you start. This person can help you figure out the best strength-training moves for your needs and abilities. Do exercises that engage your entire body. For example, strengthening exercises such as squats and lunges work on your legs, core, and also your upper body. Try resistance bands if weights seem too heavy. Practicing regular yoga or Pilates is another way to engage your body’s strength. You can do a yoga or Pilates class by DVD, online, or go to a studio. Just like diet and exercise, rest is important to your health. Not getting enough rest can actually cause you to gain weight, too, because your body is more stressed. Getting less than seven hours of sleep per night can reduce and undo any benefits of your other healthy habits.  Give yourself at least one full day of rest from exercise per week. This helps your body build muscles and recover from exercise or stress. You might want to pair this with your “cheat day” of eating. Sleep at least seven hours every night and aim for eight to nine. Take a 30 minute power nap during the day if you feel tired.
Exercise regularly. Do strength-training. Let your body rest.