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.