Healers and Helpers | My Healing Kitchen

You’re Making Progress, Stay Focused!

During the first few months, you will probably shed weight like magic. Then one day you might find that the scale barley budges; this is called a plateau. Don’t get discouraged! Keep plugging away and try changing up your routine. See what happens and don’t lose faith! Always remember how far you’ve come and congratulate yourself for every bit of weight lost. You’re working hard and doing great. Keep up the goo

Pull in Your Abs

As you walk, try squeezing your abs in for about 5 seconds at a time until your muscles are tired. Walk normally and then repeat this. Contracting certain muscle groups such as this will build core strength and tone your midsection muscles.

Join a Walking Group

Sometimes walking can get lonely, so ask friends to come along. Set a walking date with friends once or twice a week or join a walking or running club. Look for 5k or 10k walk so that you can meet others who share your weight loss goals.

Set Goals and Raise the Bar

Raise the bar Once you get to 10,000 steps most days of the week, try setting a goal to reach 12,000 a couple days a week. When you increase intensity like this, it will spike your metabolism and increase weight loss. Push your speed Mix your speeds as you walk. On a scale from 1-5, start at a 1 and then after you’re warmed up, move to a 3. Then try walking at a 5 pace for a minute and return to 3. This changing up of...

Whistle While You Work

While you walk, listen to your favorite music so that you stay motivated and happy. Some people even like to listen to inspirational speakers while others enjoy guided meditations.

Head for the Hills

To keep mixing it up, look for more challenging places to walk. Try walking steeper streets than usual or do multiple flights of stairs. If you have the time, get outside and go hiking up a mountain or other trail.

Stretch it Out!

Incorporate a few minutes of stretching into your daily routine. A few minutes into your walk, try doing some dynamic stretching for a few steps. Lunge one leg at a time or lift your leg straight up as far as you can to stretch your hamstring. The little bit of extra exertion will burn a few more calories.

Check Your Pedometer and Gage How You Feel

Check your pedometer a few times a day to gage how you are doing. If it’s already noon and you haven’t come close to your halfway point, you’ll know that you need to get moving. Find extra reasons to walk more, even if that means just standing up instead of sitting. Kick it up a notch Every pace, every length, every kind of walk you take will burn calories and boost your cardiovascular fitness level. If you go faster,...

Step it Up: 10,000 Steps to No-sweat Weight Loss

Studies have shown that all you need to do is take at least 10,000 steps each day to achieve a level of physical activity that will shed pounds. Taking just 10,000 steps a day can burn 250-500 calories and help you lose 10% of your body weight easily. You may think this is a lot at first, but even sedentary people take 3,000 steps a day. By adding a few steps here and there, you can easily meet your goal. Count steps, lose...

You Don’t Have to Eat Less!

Combined with the My Healing Kitchen recipes, walking will make it quite easy to lose weight. If you want to lose 1 pound per week, you need a deficit of 500 calories and the best way to achieve this is to consume fewer calories and burn off a little extra. You don’t necessarily have to eat less, just eat smarter. Make simple shifts like cutting out high-fat cheeses or condiments or salad dressings. Once you begin to see...

Your (Hiking) Boots are Made for Walkin’!

Lace up your walking shoes Walking has long been considered an “older people” exercise. Until scientists started looking at it more closely in recent years, walking wasn’t even thought of as fitness. Yet, researchers realized that walking may be the most effective form of exercise of them all. Walking burns about 100 calories per mile. If you walk for an hour, four days of the week, you’ll lose up to four pounds a...

Portion Size is Key: Make a Smaller Plate for a Sm...

Fill your plate halfway Often our eyes are bigger than our stomachs. We fill up our plates with what we think they can eat, even if it’s way too much food for one person. Serve yourself half of what you think you can eat from now on, and you can always go back for seconds if you’re still hungry. Eat slowly and give your brain time to decide if you really want more. Studies have shown that eating smaller servings produce...

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The information on this site is intended solely for general educational purposes, and it is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or before making changes to your medication program, diet, or exercise regimen. Reliance on any information provided on this site is solely at your own risk.