Dr. Brandon Fadner: Small steps you can take to lose weight. Incorporate these tips into your daily routine!

Many people aim to lose weight, but how can they achieve this goal in a healthy way? Find out what a doctor’s advice is!

St. Luke’s Health is an accredited hospital in the United States. Dr. Brandon Fadner, a minimally invasive and bariatric surgeon at the hospital, shares some small steps people can take to lose weight.

Here are the doctor’s tips!

1. Do not eat processed foods

“Avoid processed foods. A simple way to conceptualize this is to avoid the center of grocery stores because that’s where the packaged and processed products are found that will last longer in a bag or box. If you head to the periphery of the grocery store, that’s where you’ll find fresh fruits and vegetables, as well as fresh meats like chicken, beef, fresh fish, and the like.”

2. Don’t get your calories from drinks

“Don’t consume calories through drinks. What this means? Well, drinks like sodas and even many sports drinks are full of sugar. Your pancreas doesn’t like them when you get large amounts of liquid calories. Ideally, you should drink water, unsweetened black tea and black coffee every day. Make room for small pleasures every now and then.

Your thoughts determine your future. How easy is it to affect the “purity” of thought?

3. It balances the food on the plate

“The next thing I tell my patients is to balance their plate in the following way: most of what you eat should be plants and vegetables. If you want to eat meat, there are ways to do it. For some reason, our typical diet is kind of reversed. We put the meat and the main course as the biggest portion on the plate, when in fact the healthiest thing is to focus on the fresh fiber and fresh nutrients that come from greens and fruits.

4. Be physically active

“Find 30 minutes a day to be physically active and turn the activity into a mental health exercise. It’s time for a break from job stress, family demands, and other things that distract you from self-care activities during everyday life. I think most people, when they really dedicate themselves to the task, can find that extra 30 minutes. We’re talking about walking around the block, not doing crossfit, at least not yet. But get out, walk around the block. Take a break and you will be surprised that just moving for 30 minutes a day will start to show real results. After that, you can step up your efforts. That 30-minute activity can start with a walk around the block and turn into a run around the block.”

Are you not having a restful sleep? Here are the disruptive factors!