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14 Steps to Fight Obesity

Obesity is a major health problem and the most challenging health issue of today.  In fact, the society has seen a substantial rise in the number of overweight children over the past two decades. A number of factors have been attributed to the rising obesity crisis. Some of the leading factors behind obesity are sedentary lifestyles, food portion sizes, busy schedules, and diets rich in saturated fats, sodium, and sugar.


All segments of the population are affected by this health problem. The extra weight comes with a long list of health problems including type 2 diabetes, joint pain/malformation, elevated blood lipids, high blood pressure, reactive airway disease and low self esteem.

As with any health issue, prevention is the key. So here are a few strategies that you can use to fight obesity.

1. Physical exercise:

Physical exercise is an essential element of health. The human body needs physical activity to maintain healthy body function. Without physical exercise, the body becomes an inefficient machine which cannot function properly. The recommended amount of physical exercise an adult should engage in each day is based on the intensity of the activity. Moderate activity requirements dictate a minimum of 30 minutes each day on at least five days per week. Vigorous intensity activity can be limited to 20 minutes for at least 3 days a week. Exercise often and regularly in the gym or at home. See a physical therapist or a fitness expert to help you put together a good exercise plan.

2. Drink lemon water:

Drinking one glass of lemon water every day when you get up in the morning on an empty stomach can also help to fight obesity. This simple drink starts your body’s metabolism & helps with the cleansing process which is extremely important when trying to get rid of the excess fat from your body. To make this drink, take one glass of filtered water and add the juice of one organic lemon.

3. Eat apple daily:

Having an apple daily can keep the doctor away and can also help to get rid of the excess fat accumulated on your body. In fact you can eat as many apples as you want throughout the day. Try to eat organic apple as it contains live enzymes and phytonutrients that help cleanse the body while supplying needed nutrition. Apple is also a natural appetite suppressants and fat burners.

4. Do not skip breakfast:

Those who wish to lose weight often skip their breakfast. But it is essential to bear in mind that breakfast is the most important meal of the day and very essential to fight obesity and lose weight. It has been found that 80% of people who are overweight eat a small breakfast or none at all. This is something that you must avoid doing and try to eat a big and breakfast daily before stepping out of your home.

5. Drink plenty of water:

To fight obesity, try to drink 6-8 glasses of filtered water each day. You need filtered water to flush fat and any other harmful toxins from your system. If you don’t drink enough water you won’t lose weight. Along with filtered water, try to increase the intake of fruits and vegetables that are high in water content.

6. Walk for an hour daily:

Walking is slow rhythmic movement that resets your body’s weight set point and creates a thin, lean body.  One hour of walk a day will change your body dramatically within 30 days. You can enjoy brisk walking in a nearby park every morning. This way your body will get benefitted from fresh air also which is essential to remain healthy. Also for visiting neighbors or buying stuffs from nearby places you must not take your car and instead try to walk around.

7. Make meals at home:

You have more control over what your food is cooked in and how it is cooked when you prepare it yourself. Though it will take a few more minutes than buying a meal in a box, the benefits are worth the extra time. While preparing meals at home you can choose healthy oil, organic fruits and vegetables and even whole grain food products. Also when you make meals at home you get more chance to spend time with your family members.

8. Opt for small serving sizes

Serving sizes are much larger than what they should be. Large serving sizes are one of the leading reasons behind obesity. Often people don’t even know what a normal serving size is. In fact, what once served a family of four is now being consumed by a single person as a meal for one. Thus the increased portion sizes in correlation to the obesity trend.

9. Growing your own vegetables:

Consumption of fresh fruits and vegetables can help you to fight obesity. Instead of buying fruits and vegetables from the market, you can try to grow them yourself in your own garden. You can easily harvest tomatoes, peas, broccoli, lettuce, zucchini, green and red peppers, herbs and more. This way you will organic fruits and vegetables to eat and secondly you will also get a chance to do some physical activity.

10. Opt for outdoor activities:

To increase physical activity you can also choose various outdoor activities such as bike rides, hiking, swimming, sports, kayaking, paddle boating, water sports, horseback riding, jumping rope, skateboarding. Along with outdoor activities you can also choose household activities or daily tasks which can be used to meet physical activity goals. Some of the household activities that you can do are mopping, sweeping, and putting away groceries, moving furniture along with washing the car, gardening and so on. These examples will help increase your activity level, but will not be sufficient alone to lose any substantial amount of weight.

11. Watch what you eat:

In the age of fast food and super sized meals, it’s easy to ignore the importance of watching what you eat. At one time, nutritional value was a priority when developing the weekly or daily family menu. Today, it is the speed at which the food can be prepared or ordered which matters most. With the rising obesity rates and the equally high numbers of overweight individuals, focusing on nutrition and health is vital.

12. Promote conscious eating:

Turn off the TV, Radio and computer games during meals and snacks. A recent study reported that those who snacked while watching TV ate more than those who ate their snack at the table. Try to enjoy meal time with your family members and during this time you can share stories and your daily activities with them. This way there will be better boding between you and your family members.

13. Make a healthy diet plan:

Eat foods packed with nutrients, which is a natural approach on how to fight obesity. Shift to a more plant-based diet that emphasizes vegetables, cooked dry beans and peas, fruits, whole grains, nuts and seeds. Increase the intake of seafood and fat-free and low-fat milk and milk products, and eat only moderate amounts of lean meats, poultry and eggs.Your diet should be loaded with whole grains, fruits and vegetables. These items should be staples in your diet. Each meal should consist mainly of these foods. Half of your dinner and lunch plates should be vegetables, a quarter grains, and the remainder can be meat.

14. Say no to sugar:

To fight obesity it is essential to cut back on added sugars and solid fats (butter, marbled meats) and to follow a more nutrient-rich, plant-based diet. Try to enjoy desserts once in a while and keep away from sugary drinks.

To conclude, all the above mentioned tips to fight obesity are safe and effective. You may have to follow the tips for sometime before noticing positive results. But one thing is for sure that these tips are much safer as compared to using medicines and invasive medical procedures. 

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