Obesity is a significant risk factor for heart disease, diabetes, high blood pressure, and other serious health conditions. Managing obesity effectively requires a combination of a healthy diet, regular physical activity, and lifestyle adjustments. Dr. Md. Farhan Shikoh, the Best Heart Specialist in Ranchi, provides valuable insights into practical ways to control obesity and improve heart health.

1. Adopt a Healthy, Balanced Diet
A balanced diet plays a crucial role in managing obesity. Focus on whole foods like fresh fruits, vegetables, whole grains, lean proteins, and healthy fats. Reducing the intake of processed foods, sugary snacks, and high-fat items can help control weight and improve heart health. Dr. Shikoh emphasizes the importance of portion control in preventing overeating and managing calorie intake.

2. Engage in Regular Physical Activity
Physical activity is essential for both weight management and heart health. Dr. Shikoh recommends at least 30 minutes of moderate exercise most days of the week. Activities like walking, cycling, or swimming can help burn calories, improve cardiovascular fitness, and support weight loss.

3. Monitor Portion Sizes and Eat Mindfully
Mindful eating helps in recognizing hunger cues and avoiding overeating. Dr. Shikoh advises paying attention to what you eat, how much you eat, and savoring each bite. Smaller portions and avoiding distractions during meals can significantly reduce the risk of weight gain.

4. Increase Water Intake
Staying hydrated is vital for weight management. Drinking plenty of water helps control hunger, supports digestion, and keeps the body functioning properly. Dr. Shikoh suggests drinking water before meals to help with portion control and prevent overeating.

5. Get Enough Sleep
Sleep is often overlooked when it comes to weight control. Poor sleep can disrupt hormones that regulate hunger, leading to overeating. Dr. Shikoh recommends getting 7-8 hours of sleep each night to regulate appetite and support overall health.

6. Reduce Stress
Chronic stress can lead to emotional eating and increased weight gain. Managing stress through techniques like deep breathing, yoga, and meditation can help reduce the risk of overeating and weight gain. Dr. Shikoh emphasizes the importance of a balanced approach to managing both physical and mental well-being.

7. Seek Professional Guidance
In some cases, obesity may be linked to underlying health conditions such as metabolic disorders or hormonal imbalances. Consulting with a specialist is crucial to identify any medical factors contributing to obesity. Dr. Md. Farhan Shikoh, as the Best Heart Specialist in Ranchi, offers comprehensive consultations to help individuals manage obesity and improve heart health.

For expert guidance on heart health and obesity management, Dr. Shikoh is available at Sukoon Heart Care, located at Sainik Market, Main Road, Ranchi, Jharkhand: 834001. To book a consultation, call 6200784486 or visit https://drfarhancardiologist.com/.

Conclusion
Managing obesity is essential for heart health and overall well-being. With the right diet, exercise, and professional support, individuals can effectively control their weight and reduce the risk of heart disease. Dr. Md. Farhan Shikoh, the Best Heart Specialist in Ranchi, offers personalized care and expert advice to help individuals achieve their health goals and maintain a healthy heart.

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