pkfrankel Member

If you have a hard time eating then you have to make sure what you eat packs lots of nutrients. Lean meats and fish, fruits and vegetables, whole grains will all provide the nutrients you need in small quantities of food.

Thanks for your comments. One question. You recommend 200 calorie surplus. Surplus above what number? BMR calories of 1600 or TDEE of 2600.

You didn't gain it overnight so don't expect to lose it overnight. Understand that it took years of unhealthy eating and no exercise to become overweight. Every step in the right direction is one step closer to your goal. My favorite mantra when things get tough is 'quitting is easy." Remember that.

Wonderful job! You should be proud of yourself!

I read through two pages of replies looking for a credible response since I have some interest in this topic. I am a triathlete that runs or cycles six to eight times a week. I want to add some upper body strength since I have basically neglected that half of my body for many, many years. I incorporated a weight lifting…

I admire your ambitious goals. However, if you are training now for couch to 5 K then you will not be prepared for a half marathon in January. I'm sorry to break the news to you but increasing distance in running is a long and arduous task. Here's what I would suggest. Train for a 5 K. After you complete your first race,…

Don't be discouraged! BMI for your height and weight is 21.7 which is right in the middle of normal range 18.8 to 24.9.

There is a swimmers group. Search swimmers in groups.

Eat a bagel with cream cheese. You will get about 400 calories. If cream cheese doesn't fit your vegetarian diet use peanut butter. That will yield about 500 calories.

Here is the nutritional content of three cheeses per 1 ounce serving Cheddar = 0 carb, 9 fat, 7 protein = 110 cal Swiss = 0 C, 6F, 6P = 78 cal Mozzarella = 1 C, 5 F. 7 P = 73 cal The fat content is rather high. If you consider the percentages then fat makes up about 60% of intake and protein 40%. the average person should…

You can add some multi grain bread to increase calories. That will also add some fiber to your diet.

I read your story. Great job but one comment to make. You are a winner!

Www.trinewbies.com has training plans for beginner triathletes.

I try to ride twice a week for about 20 miles. I have ridden over 40 miles many times. Kansas City has a Tour d' BBQ 62 mile ride for the Livestrong Foundation. I've done that twice. It stops at six different BBQ joints around the city. It's quite a party.

I could tell you hundreds of cliches in response to your post but I will rely on only one. Rome wasn't built in a day. You need to remember that each day that comes is another step towards your goal. In time you will learn to eat more healthy foods and what exercises work best for you. Find a cardio exercise that you…

If you have Greek yogurt eat that with some fruit. Or, save them for tomorrow.

Benjamin Franklin said, "Early to bed, early to rise, makes a man healthy, wealthy and wise." The key is early to bed!

You can add me. I will offer all I know about running.

You know that NBC will broadcast all of the popular events on prime time. Check your local listings for times.

Here's what works for me. Maybe it works for you, maybe not. I work out in the morning (5:00 a.m.) so I usually eat a yogurt before I leave. Afterwards I eat a big breakfast; sometimes 700 calories or more. A simple snack of fruit or cheese around 10:00. Lunch at 1:00. Another snack of fruit or cheese around 3:00 and…

Stop measuring your success by the scale. You have lost 10 inches combined. If you look at your BMI (body mass index) you have gone from 33% fat to 30% fat. With diet and exercise you may lose one pound of fat and gain one pound of muscle. Weight doesn't change but clothes are looser and BMI goes down. Fat takes up more…

First, your diary looks good. My one suggestion would be to try and get some dark, leafy greens in your diet. Spinach is great on sandwiches, in pasta, eggs, smoothies. I know the last one doesn't sound right. Try it. You don't taste the spinach at all. If you use lighter colored fruit like strawberries, bananas and…

Eating back calories helps rebuild the muscles after exercise. On average, a person burns 2000 calories a day living. If you want to lose one pound (3500 calories = one pound) you have to cut 500 calories each day. Now you can eat 1500 calories a day and reach your goal. You are eating 75% of the calories you need to live.…

I agree. At least half of your calories are from snacks and drinks. Not to mention the sausages. You need to eat 1200 calories of nutritious foods. Make a solid effort to eat breakfast lunch and dinner. You can squeeze two snacks but make them healthy. Try food like yogurt, oatmeal, eggs, fruit, toast w/ peanut butter,…

Search Sunday runday on Facebook. This is a great group of runners at all levels that run in Leawood on Sundays at 7:00 a.m.

That is awesome! you should be proud of yourself.

I agree that a running store expert can help buy the right shoes. The debate about barefoot or minimalist shoes is as heated a debate as carbs or no carbs. Barefoot shoes will exert more strain on the lower calf and ankle muscles and connective tissue so start slowly. If you have access to a school football field with…

Shoes are first and foremost. Stretching is next; before and after. Do dynamic stretches (google it) before starting to warm up the muscles. Do static stretches (google it) after for a cool down. Start slow and work towards longer distances before speed. You need to build endurance before you can increase speed. Add a…

Squats are great lower body plyo exercises. You can do standard squats, split squats, or one leg squats. Add power by making them jump squats, jumping split squats or jumping one leg squats.