Keep an exercise log. It makes you more accountable. If I miss one day, I make that my day off for the week. Set a goal. Sign up for some fun runs and try to improve your times.
Muscle burns more calories around the clock.
Eat Smart 6. Make changes for the long haul . I'd always find ways to cheat. So instead, I stopped forbidding myself certain foods and just started eating less of them. Get a grip on reality.