Recent statistics have shown that while cigarette smoking becomes less popular among Americans, obesity is on the rise, making obesity the number one concern for health care in the US in 2010. Since the year 1995 the number of smokers has decreased by 18.5% while obesity has grown by 85%.

An official at Cinergy Health warns that “Obesity causes multiple illnesses and skyrockets health-care costs for both individuals and employers. Cinergy Health created this guide to encourage Americans to take charge of their health-care, which will in turn lower premiums.”

The Medical Director of Cinergy Health, Margaret Lewin, created a guide with 5 important tips for preventing and fighting the growing obesity problem.

1. Move! Walk 20 minutes a day. Take the stairs, walk to the store, anything to keep the muscles working, the heart pumping and the calories burning.

2. Reduce alcohol consumption. Try and limit intake of beer, wine and hard liquor to at least half of what you are used to.

3. Increase water consumption. It is easy to mistake simple thirst for hunger, and eat when you really should be drinking. Try drinking 8-10 cups of water each day; maybe you will find you are not as hungry, and you will certainly be healthier. Water helps prevent dehydration, and aids in metabolism helping to detoxify and cleanse out the impurities in the body.

4. Eat a healthy diet. According the FDA most people need about 2,000 calories each day, ideally composed of whole foods including, dairy, meat, bread, fruit, vegetables and legumes.

5. Get more sleep. Six to seven hours of sleep, at least, will make you feel better and be healthier.