Obesity is a growing concern, not only for general health but also for heart health. Excess weight can significantly increase the risk of heart disease, hypertension, and diabetes. It is essential to adopt effective strategies to manage and control obesity to reduce these risks and promote overall well-being. Dr. Md. Farhan Shikoh, recognized as the Best Heart Doctor in Ranchi, emphasizes that addressing obesity can lead to improved heart health and a higher quality of life.

Here are some key ways to control obesity:

1. Adopt a Balanced Diet

A nutritious, well-balanced diet is crucial in managing weight. Focus on consuming a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats. Reducing processed foods and sugary snacks helps to maintain a healthy weight and supports the cardiovascular system. Dr. Shikoh advises individuals to consult with a nutritionist to tailor dietary plans according to specific health conditions.

2. Increase Physical Activity

Regular physical activity is essential for controlling obesity. Engaging in at least 150 minutes of moderate aerobic activity, such as brisk walking, cycling, or swimming, each week can significantly aid in weight loss and improve cardiovascular health. Strength training exercises also help build muscle mass, which increases metabolism and supports long-term weight management.

3. Stay Hydrated

Drinking plenty of water throughout the day is not only important for overall health but also helps in controlling appetite. Sometimes, dehydration is mistaken for hunger, leading to overeating. By staying hydrated, individuals can avoid unnecessary snacking and maintain a balanced weight.

4. Monitor Calorie Intake

Being mindful of daily calorie consumption is a key step in controlling obesity. Keeping track of what you eat helps ensure that you are not consuming more calories than your body needs. Portion control and making healthier food choices can prevent overeating and promote weight loss.

5. Get Sufficient Sleep

Lack of sleep can disrupt metabolism and hormones that control hunger, leading to overeating. Ensuring 7-8 hours of quality sleep each night can help regulate appetite and support weight management.

6. Manage Stress Effectively

Chronic stress can lead to emotional eating, which often contributes to weight gain. Dr. Shikoh suggests practicing stress-relieving techniques such as meditation, yoga, or deep breathing exercises to prevent overeating caused by stress.

7. Seek Medical Advice

In some cases, obesity may require professional intervention. Medical conditions such as hypothyroidism or polycystic ovary syndrome (PCOS) can contribute to weight gain, making it important to consult with a healthcare provider to identify any underlying health issues. Dr. Md. Farhan Shikoh, the Best Heart Doctor in Ranchi, recommends consulting a specialist to assess the health impact of obesity and receive personalized treatment plans.

For individuals in Ranchi and surrounding areas seeking guidance on controlling obesity and improving heart health, Dr. Shikoh's clinic, Sukoon Heart Care, provides expert consultation. The clinic is located at Sukoon Heart Care, Sainik Market, Main Road, Ranchi, Jharkhand: 834001, and appointments can be scheduled by calling 6200784486 or visiting drfarhancardiologist.com for more information.