Dear Dr. Susan,

I've been running for about 5 minutes every day and also doing some sit-ups and push-ups, but I don't see any results yet. It's hard for me to eat differently because at camp and school I have to eat what they serve. What should I do?

signed,

Discouraged

Dear Discouraged,

To begin, I'm so happy that you're taking steps to be healthier--you should feel REALLY proud of yourself. The hardest part is usually getting started, and you've already conquered that part, good for you! So now for the slightly more difficult part--if it isn't working, it means you haven't changed quite enough...so here are some ideas that will work for you and everyone else who wants to be healthier.

#1. Gradually increase the number of minutes that you run (if you have a medical reason why you shouldn't , then ask your doctor what exercise you can do).

#2. Your goal is to do at least 30 minutes of cardio exercise (running, biking, fast walking, aerobics class), at least 4 times a week. But don't go from 5 to 30 right away. Instead add a couple of minutes each week (or as slowly as you like) until you get there.

#3. Even if it's hard to eat healthier, it's important to try. The easiest way is to go for any fruit and veggies that camp/school offers and eat those first. 

#4.  Next, eat one serving of protein at every meal--whatever protein is served is fine (a serving is about the size of your palm).

#5. Eat only ONE serving of carbs at each meal (a serving is about the size of your closed fist).

#6. Do your best to choose healthy snacks, but it's FINE to eat one junk-food snack a day, as long as it's only one serving--check labels for a serving size.

#7. ALWAYS choose water over anything sweetened.