Obesity poses a good number of challenges. Obese people have difficulties with their self-esteem, moving around and retaining their jobs. Besides, they are at higher risks of contracting a myriad of illnesses, including heart disease and type two diabetes. In the past two decades, there has been an upsurge in the number of obese people. This is attributable to busy schedules, leading sedentary lifestyles and consumption of foods high in sugar, sodium and saturated fats. The following are five ways on how to fight obesity.

Avoid Junk Food

With all the hype that goes into marketing fast foods, you may be tempted to be a junk addict. It is vital that you make an effort only to eat healthy meals. Make nutritional value to count each time you go out to eat. You will be able to ward off the challenges of being overweight better if you lay emphasis on your health and nutrition.

Breakfast is Important

Some people who desire to lose weight are misguided to skip their breakfasts. In fact, this is bound to be counter-productive. Studies have shown that about 85% of obese people eat inadequate portions of breakfast. Considering that breakfast is an essential meal for you, try to eat a healthy one before you leave your home.

Keep Your Body Hydrated

Your body should be well hydrated throughout the day. For a person battling with weight, drinking about eight glasses of clean water per day is recommended. Water helps the body to get rid of fats and poisons in the body. You can further complement water with vegetables and fruits that have a high content of water.

Engage in Physical Exercise

For the body to function optimally, physical exercise is essential. It is one of the pillars of good health. Without it, the body gets inefficient and prone to a myriad of problems. To combat the challenges posed by obesity, it is essential you come up with a good plan for exercise.


A 30-minute moderate daily exercise plan is good. However, you can also opt for more intense exercises. Intense exercises will produce results if done with consistency, at least three times per week. You can consult a fitness therapist to guide you on the best plan for you.

Make a Habit of Cooking at Home

There are many benefits to preparing food at home. Among the benefits is the fact that you will have more control over what you eat. Find out a variety of healthy recipes that you can use to cook your meals. Cooking at home enables you to pick healthy ingredients for each meal. Choose whole-grain foods, organic veggies, fruits, and cholesterol free oils. This will go a long way in helping your fight against obesity.

Avoid Distractions During Mealtimes

A study published recently found out those who were not keen while eating tended to eat more than those who were. If you decide to eat with the TV on, you are not likely to measure the quantity of food you are consuming. You may end up over-eating, thus piling up more calories. The same is true if you were to snack while playing computer games. Instead, choose to avoid distractors while eating. It is healthier if you eat with your family members at the table. It will be more fun, and you will be able to monitor your portions.

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The above are six key ways on how to fight obesity. Of course, there are many other equally effective measures. These include avoiding sugary foods, drinking lemon water and engaging in outdoor activities. Finally, there is the last option of surgery or treatment. This last option is most appropriate for obese people who have life-threatening conditions like hypertension and type 2 diabetes.…

ghy6jt7kyih,gmyEating a diet rich in fruits and vegetables has been directly linked to better health. And this is for a good reason. Vegetables and fruits either fresh or frozen contain lots of vitamins, fiber, minerals, and antioxidants which are credited to protecting one from chronic diseases such as cancer and heart diseases. No single vegetable or fruit can provide all of the nutrients your body needs to stay healthy.

Nutritionists advise that quantity is as important as variety when it comes to consuming fruits and vegetables. Additionally, eating different of types as well as colors of fruits and veggies is vital in giving the body the different mix of vital nutrients that it needs. In a nutshell, there would never be enough space or materials to document all the health benefits of consuming different fruits and vegetables.

Top health benefits of fruits and vegetables.

Boosts the body’s overall health

Naturally, fruits and vegetables contain vitamins, antioxidants, iron, potassium and minerals that protect the body from diseases. They also give the body a small percentage of energy as well as vital oils. Thus, in a nutshell, fruits and vegetables is an all round body nutrient supplier.

Fight cardiovascular disease

There’s indisputable and compelling evidence that diets rich in vegetables and fruits can drastically lower the risk of stroke and heart disease. Those who take plenty of fruits and vegetables have lower chances of developing heart disease. Although all veggies and fruits contribute to this unique benefit, the green leafy vegetables like spinach, lettuce, Swiss chard have immense benefits in fighting coronary heart diseases and stroke. Also, mustard greens group like cruciferous vegetables including broccoli, cabbage, cauliflower, Brussels sprouts, kale, and bok choy also performs wonders in protecting the body against heart diseases. Fruits such as lemons, oranges, grapefruit, and limes, also make vital contributions.

Help fight blood pressure

A diet rich in fruits and vegetables can also help fight or lowers the effects of hypertension. Scientific studies have shown that a diet that’s rich in vegetables, fruits, as well as low-fat dairy products can restrict the amount of saturated fat. People suffering from hypertension who consistently eat fruits and veggies can significantly reduce their systolic and diastolic blood pressure by almost 6 mm Hg. This the nest that any medication can achieve.

Improves the gastro-intestine health

Vegetables and fruits contain indigestible fiber that absorbs water as it passes through the digestive tract. This can lower the symptoms of an irritable bowel, in addition to triggering regular movement of bowel. This can prevent or help relieve constipation. The softening and bulking action of insoluble fiber can also greatly decreases the pressure inside the intestinal tract. This action by far and wide may help counter diverticulosis.6u7i8iluj.kh,jg

Enhances the vision

Eating lots of vegetables and fruits os also credited with keeping the eyes healthy. This can also help thwart the two common old age-related eye diseases — macular degeneration and cataracts. This is a common disease worldwide and affects millions of not billions of those who are approximately 65 years old and over. Zeaxanthin and Lutein that are abundant in most fruits as well as vegetables are efficient in protecting the eye, particularly against cataracts.

Low on calories

Consuming vegetables and fruits also doesn’t expose one to obesity as they are low on calories. This also makes them a great choice for meal to help maintain a desirable waistline.…