Bravo for incorporating nutrition as well as physical activity into your schedule! Regular exercise increases energy levels, quality of sleep, and self-esteem. It's difficult to respond to how effective your current plan is, since information is missing: your height, weight, bone density, body shape, genetics, and previous exercise regimen, for example — all of which play significant roles in your goal to shape up. Similarly, when you say "a few pounds," do you mean two or ten or more? Whenever someone sets out to change his/her body, it's important to question whether or not the change is realistic. In terms of your desired outcome, first ask yourself, "Is this a realistic goal for me?" If you're unsure, consult a personal trainer, exercise physiologist, nutritionist, or your primary care provider. The professional will ask you many of the questions above, and can also evaluate you visually, making assessments, before s/he develops a realistic plan for you. Furthermore, s/he can work with you over time, adjusting the plan as your needs change.

In setting a goal to "lose a few pounds" and tone your body, how do you measure your progress? Are you using a scale to measure body weight? Are you measuring body/fat composition? Strength? Clothes fit or size? Body image? Part of effectively setting and reaching a goal means establishing measurement criteria. It's important to keep consistent with your indicators to know if you are making progress. If you are using a scale to measure body weight (in pounds), keep a few things in mind:

• Muscle weighs more than fat.
• Women are prone to minor weight fluctuations due to menstruation and other types of hormonal activity.
• Water, an essential nutrient for all sorts of body functions, can tip the scale one way or another.

You can incorporate some basic guidelines into your plan that will help you maintain an active lifestyle:

Start slowly and build over time.

You are smart to start off with a goal of running one mile as a workout, with the intention of increasing distance over time. Many people drop out of their exercise program because they push too hard, too fast, too soon, and/or expect immediate results. Pacing yourself, especially at the beginning, will help you establish confidence, self-awareness, and a strong fitness base.

Incorporate variety into your exercise and eating routine.

Including different types of food and activity into your schedule can maintain enjoyment and motivation. You mention running and ab exercises — are there other types of activities you enjoy? Decreasing body fat and increasing tone, or strength, of muscle requires a balance of cardiovascular and strength training activities. Also, a wide variety of foods will help to ensure your body is getting the nutrients it needs. Eat plenty of fruits and vegetables, and think about decorating your plate as though it were a box of crayons. Aim for foods that are rich in color, such as blueberries, spinach, salmon, and tomatoes.

Find a friend.

Studies have shown that social support plays an important role in exercise motivation and maintenance. Recruit friends and/or family to join you for a vigorous walk/run, a healthy lunch, or to offer their support in other ways.

Get plenty of rest.

Sleep deprivation makes everything more difficult, and it's especially easy to skip exercise when you feel tired. Sleeping well avoids that trap. Plus, the more you exercise, the more rest your muscles need to repair and recover, and the easier it will be to catch those deep Zzzz's. Mmmm...

Make it fun.

Listen to music, run in the sunshine, sing to yourself, play a game with friends... do whatever you can to make physical activity something you look forward to and enjoy.

Above all, remember that every individual is different. The basic principle is to take in fewer calories than you expend, if you want to lose weight. Exercise offers so many benefits, including weight loss. So if you feel good about what you are doing, and see yourself making progress, keep working towards your realistic goals.

Alice

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