Getting fit at 50 and beyond...200+ pound club
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struggling to get enough protein in the day. What does anyone recommend for additional high protein snacks or foods? I typically eat chicken, eggs, tuna, lean pork, avocado, for protein sources. I do add a few nuts to a salad but not too many. I love nuts but could eat handfuls so I limit the amount. help!!1
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@azalea4175
In addition to what you've mentioned, I also enjoy beef jerky and protein shakes/smoothies. There are also lots of vegetables like beans, lentils, green peas, chickpeas. Make a mixed bean soup with maybe some ham, or a chili with pork or chicken.
49 vegetarian proteins that are as good as meat1 -
azalea4175 wrote: »struggling to get enough protein in the day. What does anyone recommend for additional high protein snacks or foods? I typically eat chicken, eggs, tuna, lean pork, avocado, for protein sources. I do add a few nuts to a salad but not too many. I love nuts but could eat handfuls so I limit the amount. help!!
There's a great thread here that's excellent for finding calorie-efficient sources of protein:
http://community.myfitnesspal.com/en/discussion/10247171/carbs-and-fats-are-cheap-heres-a-guide-to-getting-your-proteins-worth-fiber-also
It links to a spreadsheet that lists many, many foods in order by protein efficiency, most protein for fewest calories. Find foods you like on that list, eat more of those, less of something else that is giving you relatively high calories, but is not as important to you for nutrition, satiation, tastiness or the like.
For snacks, in addition to what you mention, I like dry-roasted soybeans (they come in flavors) or crispy chickpeas (homemade or commercial), lowfat string cheese, hard-boiled eggs.
There are other kinds of reduced-fat cheeses, too, but some are better than others so it may be worth experimenting a little, if you like cheese. I like the reduced fat mini BabyBel cheese (little wax-wrapped Gouda-style cheese), some people like the Laughing Cow wedges (come in various flavors), etc. Cottage cheese, if you like it, is high in protein; so is good Greek yogurt, nordic style yogurt (Skyr). (There are a few brands that call themselves "Greek" but use a cheaper way to thicken, and don't have much more protein than normal.)
Peanut butter powder or almond butter powder are widely available these days, and can be a nice addition to things like oatmeal, yogurt, etc., to add a little protein (it's basically the nuts with most of the fat removed; peanut butter powder comes in plain peanut and chocolate-peanut flavors). I like it (especially the chocolate one) mixed with nonfat plain Greek yogurt and frozen berries, as a sort of frozen dessert. I don't think it's good for mixing with water and using as a spread, but it's good for adding peanut flavor and a little protein.
Another thing I've been enjoying is some of the higher-protein pastas that are available now. Some of the chickpea, lentil and pea pastas are very similar in taste/texture to wheat pasta, so may be worth trying. (They have 2-3 times as much protein as wheat pasta.) There's even chickpea "rice" now (really chickpea orzo) that I like. Edamame and black bean pastas have even more protein than those, but are a different texture, kind of chewier. I don't care for them in Italian-like preparations, but enjoy them in Asian-style dishes, like with stir-fried or steamed veggies and a light sauce (like soy sauce and rice vinegar with seasonings, chile sauce (if you like heat), and peanut sauces made with the peanut butter powder).
If you like rice, you could consider subbing another grain-type foods that's a bit higher in protein, like quinoa, or others.
As a vegetarian, I'd note that plant sources of protein often are not as high quality (in terms of having all the essential amino acids), but if those are a minority part of an omnivorous way of eating, that shouldn't be an issue. For vegetarians/vegans, we vary our sources over the day, inform ourselves about which are more complete, etc., so we compensate for that issue. As long as your big protein foods are still animal-sourced (meat, fish, dairy), and you're looking more for protein add-ons, that shouldn't be a big deal. At most, I'd suggest using different types of plant sources, rather than hitting a single one or single category all the time. (By category, I mean, say, nuts of different types, since they *tend* to be somewhat similar in amino acid profile. Instead, maybe have nuts sometimes, beans other times, broccoli sometimes, etc., to vary the categories from nuts to legumes to veggies).
Hope you can find some eating choices you enjoy, that get you to the higher protein you're looking for!
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@AnnPT77 thanks for the great suggestions! i'll def do some research and start trying some of the options. My food sensitivity testing shows peas are not a good fit for me, but i think the chickpeas may be ok, and could satisfy the "crunch" factor if crispy. Thanks!!
@frankwbrown thanks for the suggestions I'll look into those! i do eat hard boiled eggs fairly often, and add a collagen supplement to my morning tea. the soup sounds lovely.0 -
Not had much time lately to get on here and acknowledge the efforts from my Bulge battling friends. My apologies to you all.
However it is scales day...
I have hit something of a plateau lately. Understandable, after a 50+ lbs loss.
My weight has been yoyoing a bit.
I am hoping that this week I have pushed through this spell though.
After my appointment with the Scaly Beast, the verdict is in....
Weight was 302.6 lbs...weight now 298.8 lbs.
That blasted 300 lbs barrier is broken again!
Now the job is to put some distance between my weight and that bloomin 300 red line!4 -
Not had much time lately to get on here and acknowledge the efforts from my Bulge battling friends. My apologies to you all.
However it is scales day...
I have hit something of a plateau lately. Understandable, after a 50+ lbs loss.
My weight has been yoyoing a bit.
I am hoping that this week I have pushed through this spell though.
After my appointment with the Scaly Beast, the verdict is in....
Weight was 302.6 lbs...weight now 298.8 lbs.
That blasted 300 lbs barrier is broken again!
Now the job is to put some distance between my weight and that bloomin 300 red line!
Fantastic!!! So proud of you!!1 -
Not had much time lately to get on here and acknowledge the efforts from my Bulge battling friends. My apologies to you all.
However it is scales day...
I have hit something of a plateau lately. Understandable, after a 50+ lbs loss.
My weight has been yoyoing a bit.
I am hoping that this week I have pushed through this spell though.
After my appointment with the Scaly Beast, the verdict is in....
Weight was 302.6 lbs...weight now 298.8 lbs.
That blasted 300 lbs barrier is broken again!
Now the job is to put some distance between my weight and that bloomin 300 red line!
I can relate to that plateau after 50+ pounds.
I joined MFP six years ago, and starting at 320, I got down to 270, then regained from there. I started again at 330 last July 10th and was down to 272.8 on January 26th, but I've been at or above that ever since (I'm 273 today). My red line is 270; I'm anxious to get to a weight below that 270 from five and a half years ago. After that, I've got another 50 pounds to go, I think, to get to where I should be.
Congratulations, and keep going!1 -
@cpnknight congrats on breaking the barrier! i think our bodies sometimes have to "adjust" to a new normal, then start losing again. Plateaus are frustrating but your perseverance has paid off! great job! keep at it, you inspire me.1
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azalea4175 wrote: »@cpnknight congrats on breaking the barrier! i think our bodies sometimes have to "adjust" to a new normal, then start losing again. Plateaus are frustrating but your perseverance has paid off! great job! keep at it, you inspire me.
There might be something to that. Back in the '80's, I followed the Set Point diet, and that book proposed the theory that our bodies have a "set point" at which it tries to maintain its weight. Over time, our bodies will periodically adjust that "set point" in response to our changing level of activity. (I have no idea if that theory gained support in the scientific community, but it does seem to explain certain real observations.)
Excerpt from this article What You Need To Know About Set Point Theory:
"In order to reset our set point to a lower level, set point theory proponents recommend going slowly with weight loss goals. A gradual 10 percent step-down weight loss approach with persistent maintenance at each stage can help prepare the body to accept the new lower set point."1 -
I’ve been feeling down about the plateau I’m at; this conversation was just what I needed to shake it off. Thank you!3
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daydrem_dw wrote: »I’ve been feeling down about the plateau I’m at; this conversation was just what I needed to shake it off. Thank you!
It is a bit soul destroying but you have to trust the system. Calorie deficit got us down to the plateau and it will get us off the thing and down to the next.
It is a matter of keeping to the regime and carrying on.
I set my "graph" goals at 2 lbs a week. I am way behind schedule but the schedule is not important.
The important part is to shed the weight at a healthy rate and to get the body used to eating smaller portions and fewer calories.
This way we are ready for when we are all at our maintenance level.3 -
Can't get mine to show.frankwbrown wrote: »
Onward and updownward
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
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Can't get mine to show.frankwbrown wrote: »
Onward and updownward
I couldn't either until I read someone's instructions:- Click on the APPS tab, and then the Tickers subtab.
- Check the box "Make Badges & Tickers Public", and click save.
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I was able to watch the superbowl (Go Tom Terrific!!) and have a few snacks and stay within my goal! I'm fairly proud of that. One small nacho plate, veggies and dip, and 6 cheese/ pepperoni pieces. It was plenty, and didn't feel like I was deprived. I think it helped that it was just my hubby and I, no party. But it is a positive step!!4
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I restarted about a month ago and have lost about 3kg so far...If I could keep losing at that rate I would be very happy.1
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We all seem to be in the same boat recently gaining and losing the same pounds. I know I’ve been frustrated with myself lately...especially since I went off the rails on Super Bowl Sunday. I felt like I was hung over on Monday, and I didn’t even drink alcohol. I think I had carb overload!
I decided to change up my routine, since it only been around 5 degrees in the morning. I’m doing uTube walking/dancing videos and it’s a real mood booster.
Monday, after SuperBowl, I hit the scales at 211.1... today I clocked in at 207.9. I think sometimes we need to change things up a bit to keep things moving in the right direction.
Happy Wednesday!
Jill🍊
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https://youtu.be/jOMNtKMNlvA
Today’s awesome indoor workout1 -
so down 3.5# this week, pretty happy about that. Looking for local trails where I am so the dog and I can start hiking for spring. She doesn't mind if I stop every 5 min, and being outside is a bonus. I am shopping this weekend for some insulated hiking boots & gaiters so if anyone has recommendations for a reasonable cost i'd appreciate it.2
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azalea4175 wrote: »so down 3.5# this week, pretty happy about that. Looking for local trails where I am so the dog and I can start hiking for spring. She doesn't mind if I stop every 5 min, and being outside is a bonus. I am shopping this weekend for some insulated hiking boots & gaiters so if anyone has recommendations for a reasonable cost i'd appreciate it.
That’s fantastic! Congratulations on your incredible loss! I have had fantastic luck with Sketchers shoes and boots. My feet love them and don’t hurt after a long walk.
Jill
https://www.google.com/search?q=skechers+hiking+boots&ie=UTF-8&oe=UTF-8&hl=en-us&client=safari1 -
It’s so hard to get the elements of weight loss together.
I’m on a great activity roll, doing uTube workouts since it so cold outside, and I’m really enjoying them.
I’ve also been consistent on logging everything, but my biggest setback is that I’ve been consistently overeating by over-snacking... 3pm and after.
I know that I need to drink more water, and I think that will help. I’m taking my 32 ounce water jug into work, so when the snack monster visits...😈...I’ll calm him down with hydration.
I’ll let you know how it goes!
❤️Progress not perfection❤️
Jill2 -
It’s so hard to get the elements of weight loss together.
I’m on a great activity roll, doing uTube workouts since it so cold outside, and I’m really enjoying them.
I’ve also been consistent on logging everything, but my biggest setback is that I’ve been consistently overeating by over-snacking... 3pm and after.
I know that I need to drink more water, and I think that will help. I’m taking my 32 ounce water jug into work, so when the snack monster visits...😈...I’ll calm him down with hydration.
I’ll let you know how it goes!
❤️Progress not perfection❤️
Jill
Good that you’re able to identify the trouble spots. A ‘trick’ I’m remembering from long ago is to suck on ice cubes when you’re feeling bored and/or therefore snacky - hydration and sensory satisfaction without calories. Even juice or flavored water ice cubes would do minimal damage to the daily allowance.2 -
Sunday Funday
Today’s weight 186.2
That’s up from last week. I’ve been fluctuating as much as 1.5 lbs, up and down from 185, for weeks.
I’m moving but not doing much for focused exercise. I’m journaling but not always caring enough that I’m ‘done for the day’ to not have that one last bite of this or that.
I’ve been in a funk. I’ve been stuck. The self-sabotage stops now.2 -
Starting weight: 214 pounds on 1/1/2021
Age: 50
Height: 5’8”
Goal weight: 184
Weekly Check-In:
January 1: 214
January 3: 211.6
January 10: 209.7
January 17: 207.6
January 24: 208
January 31: 208
February 7: 207.2
February 14: 207.9
❤️Hope you all had a nice Valentine’s Day!❤️
My birthday is tomorrow, so I see cake in my future.... if only I could eat just salad and cake.
Jill❤️
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hubby's birthday weekend, so 2 family celebrations and eating out. I did very well with a little overindulgence in the 2 family meals (2 days apart) so feeling pretty good at it. I can tell eating out I'm a bit puffy from the sodium, but I did not feel deprived or like I was missing something. Today back to my eating plan, and I know the consistency of that will work long term.
happy Monday everyone. 2 -
daydrem_dw wrote: »It’s so hard to get the elements of weight loss together.
I’m on a great activity roll, doing uTube workouts since it so cold outside, and I’m really enjoying them.
I’ve also been consistent on logging everything, but my biggest setback is that I’ve been consistently overeating by over-snacking... 3pm and after.
I know that I need to drink more water, and I think that will help. I’m taking my 32 ounce water jug into work, so when the snack monster visits...😈...I’ll calm him down with hydration.
I’ll let you know how it goes!
❤️Progress not perfection❤️
Jill
Good that you’re able to identify the trouble spots. A ‘trick’ I’m remembering from long ago is to suck on ice cubes when you’re feeling bored and/or therefore snacky - hydration and sensory satisfaction without calories. Even juice or flavored water ice cubes would do minimal damage to the daily allowance.
Another trick I have discovered is to have a little protein around 2-3pm. I find it carries me all the way to dinner, and doesn't cascade any snacking activities. I usually have half a protein drink or a small pc of chicken I leave from lunch, or a hard boiled egg, etc. Maybe a cheese stick or couple apple slices with PB. Kudos to being aware of what your body needs!2 -
Starting weight: 214 pounds on 1/1/2021
Age: 50
Height: 5’8”
Goal weight: 184
Weekly Check-In:
January 1: 214
January 3: 211.6
January 10: 209.7
January 17: 207.6
January 24: 208
January 31: 208
February 7: 207.2
February 14: 207.9
February 21: 210.8
Happy Birthday to me! Whoa... 2.9 pound gain... that was not a great gift to myself.
I have been off the rails snacking, and it starts today that I’m back on track. I know what I need to do, and I just have to do it. No more self-sabotage. I am worth good health! I deserve to treat myself better.
My family got me an Apple Watch for my birthday and this is my motivation to be the best me I can be.
Here is to a fresh, new week!
Jill 🍎 🍊
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Sunday Funday
Last week 186.2
Today’s weight 185.8
I’m still stuck, circling 185 +|-
I had great days and not so great days this week. Motivating self-talk... I know what to do. I will do it.3 -
daydrem_dw wrote: »Sunday Funday
Last week 186.2
Today’s weight 185.8
I’m still stuck, circling 185 +|-
I had great days and not so great days this week. Motivating self-talk... I know what to do. I will do it.
I think everyone is struggling a bit this time of year. Be consistent, and don't beat yourself up. you will do this, and no one's timeline is yours.
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Monday, February 22nd, 11:59 pm. Hello from Guam!
It was a bit of a rough day for me in terms of both diet and exercise. Not many healthy food choices in the house at the moment, so I did go over my sugar by 12 grams, but the good news is everything else was slightly below my goal (including my protein. This is consistently well below the recommended daily amount for my plan, which I am not happy about, but I am doing the best I can with the food choices that are currently available to me!)
In terms of exercise, I made the decision to give my muscles a break today and give them a chance to heal. I woke up very stiff and in pain so I focused on doing gentle stretches throughout the day. Considering that it was difficult for me to even rise out of bed and make it to the bathroom a couple of short weeks ago, I felt like it was a good idea since I have been really pushing myself with my exercise routine and I am already feeling a significant improvement.
For this 58 yr old, 320 pound woman, I am taking it one day at a time but still remaining focused on my short- and long-term goals.
May everyone be blessed and have a wonderful day.1 -
BethWallace1 wrote: »Monday, February 22nd, 11:59 pm. Hello from Guam!
It was a bit of a rough day for me in terms of both diet and exercise. Not many healthy food choices in the house at the moment, so I did go over my sugar by 12 grams, but the good news is everything else was slightly below my goal (including my protein. This is consistently well below the recommended daily amount for my plan, which I am not happy about, but I am doing the best I can with the food choices that are currently available to me!)
In terms of exercise, I made the decision to give my muscles a break today and give them a chance to heal. I woke up very stiff and in pain so I focused on doing gentle stretches throughout the day. Considering that it was difficult for me to even rise out of bed and make it to the bathroom a couple of short weeks ago, I felt like it was a good idea since I have been really pushing myself with my exercise routine and I am already feeling a significant improvement.
For this 58 yr old, 320 pound woman, I am taking it one day at a time but still remaining focused on my short- and long-term goals.
May everyone be blessed and have a wonderful day.
I had a bit of rough time with food and exercise this past weekend - and hello from Maine! After adding up my food choices though, I realized I only went over about 300 calories, certainly not the train wreck I had convinced myself it was. My knee was bothering me (I need a replacement) so I was gentle to it this weekend, icing/heating/resting it so not a lot of activity. It does feel better today. Way to recognize what your body needed and be gentle yet consistent! I am 59 and at 290, so I can relate. Friend me if you want, we'll work through all this together!2
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