St. Luke's Hospital
Located in Chesterfield, MO
Main Number: 314-434-1500
Emergency Dept: 314-205-6990 Patient Billing: 888-924-9200
Find a Physician Payment Options Locations & Directions
Follow us on: facebook twitter Mobile Email Page Email Page Print Page Print Page Increase Font Size Decrease Font Size Font Size
Meet the Doctor
Spirit of Women
Community Health Needs Assessment
Home > Health Information

Health Care Guides

Step 8: Small steps add up
Next Page

For significant weight loss, you need to make sure you are burning more calories than you consume. This usually requires commitment to a disciplined exercise program. However, there are also many small, simple steps that can help your weight loss efforts every day.

Anything you do to consume fewer calories or burn more calories can help. Small steps count in weight loss, and believe it or not -- they add up! For example, instead of sending an email to your co-worker, go to his or her desk and talk face-to-face. Just that little bit of movement might burn one or two calories. By the end of the day, this could add up to 10 or 20 calories -- or more.

Simple but effective strategies

There are other quick and easy things that can really help. For example, brush your teeth after every meal. You may be less likely to snack, especially on sweets, when you have that fresh, clean feeling in your mouth. And another quick tip -- don't shop for groceries when you are hungry!

Here's another easy step: define your portions. Serve your ice cream in a bowl instead of eating it from the carton; put your chips on a plate instead of eating them from the bag. If you aren't keeping track, it is easy to eat more than you wanted.

When you start a weight loss effort, write down everything you eat. This will help you evaluate your diet and may help you eat less. Be honest with yourself. This isn't a test. You won't be graded. The feedback is for you only. Many people badly misjudge how they eat (underestimating high-calorie foods or overestimating low-calorie foods). When the notes aren't accurate, people tend to gain weight when they think they are dieting.

Make it automatic

To lose weight or maintain a healthy weight, everyone must make daily, even hourly, decisions about what is consumed and how to be physically active. In time, these decisions can become automatic and easy. To develop these automatic behaviors, try to develop a "pro-health" mentality rather than a "sacrifice" mentality.

The more active you are, the more successful you will be, but don't worry about doing it all right away. Over time, you will add more exercise to your routine and eat a more balanced diet. Until then, concentrate on what you can realistically do.

Helpful Handouts

Set a goal for yourself! Use this chart to set a goal and monitor your progress.


Main MenuNext Page

Review Date: 6/28/2011
Reviewed By: Jeffrey Heit, MD, Internist with special emphasis on preventive health, fitness and nutrition, Philadelphia VA Medical Center, Philadelphia, PA. Review provided by VeriMed Healthcare Network. Also reviewed by David Zieve, MD, MHA, Medical Director, A.D.A.M., Inc.
The information provided herein should not be used during any medical emergency or for the diagnosis or treatment of any medical condition. A licensed medical professional should be consulted for diagnosis and treatment of any and all medical conditions. Links to other sites are provided for information only -- they do not constitute endorsements of those other sites. © 1997- A.D.A.M., Inc. Any duplication or distribution of the information contained herein is strictly prohibited.

Back  |  Top
About Us
Contact Us
Locations & Directions
Quality Reports
Annual Reports
Honors & Awards
Community Health Needs

Brain & Spine
Sleep Medicine
Urgent Care
Women's Services
All Services
Patients & Visitors
Locations & Directions
Find a Physician
Tour St. Luke's
Patient & Visitor Information
Contact Us
Payment Options
Financial Assistance
Send a Card
Mammogram Appointments
Health Tools
My Personal Health
Spirit of Women
Health Information & Tools
Clinical Trials
Employer Programs -
Passport to Wellness

Classes & Events
Classes & Events
Spirit of Women
Donate & Volunteer
Giving Opportunities
Physicians & Employees
For Physicians
Remote Access
Medical Residency Information
Pharmacy Residency Information
Physician CPOE Training
St. Luke's Hospital - 232 South Woods Mill Road - Chesterfield, MO 63017 Main Number: 314-434-1500 Emergency Dept: 314-205-6990 Patient Billing: 888-924-9200
Copyright © St. Luke's Hospital Website Terms and Conditions  |  Privacy Policy  |  Notice of Privacy Practices PDF  |  Patient Rights PDF Sitemap St. Luke's Mobile