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The First Disneyland Weight Loss Program
543.6 #443 DL Qual #1034 8-10-13 11:20AM
I know I have been low on protein, I have been focusing on eating fresh fruit and veggies. As a result my calorie intake is low. I've cut out sugar and decreased my soda intake. However, I'm having a slow week weight loss wise. Could it be that I need to boost my protein to see the change on the scale?
Here's what Weight Watchers recommends. I think these guidelines are useful for anyone who is trying to develop healthy eating habits: The 8 Good Health Guidelines 1. Fruits and vegetables: Eat at least five ½-cup servings of fruits and vegetables per day. A serving is ½ cup, except for leafy greens which are 1 cup per serving. For those over 350 pounds, 9 servings are recommended. 2. Whole grains: Choose whole grains whenever possible. Choose whole-wheat (or oat or multigrain) bread, instead of bread made with refined white flour; whole-wheat pasta instead of white; and brown rice instead of white. 3. Milk products: Get at least two 1-cup servings of milk a day. Eat at least 2 servings of non- or low-fat milk products each day. A serving is 1 cup. Increase to 3 servings if you’re over 50 or weigh more than 250 pounds. 4. Water: Drink at least six 8-ounce glasses of water each day. If this is hard for you, try flavoring your water with fruit or cucumber slices. Cups with measurements and/or built-in straws help too. Up to half of your daily fluid intake can come from decaffeinated drinks other than water, such as milk, juice or herbal tea. 5. Oil: Have 2 teaspoons of healthy oil each day. Two teaspoons of olive, canola, safflower, sunflower or flaxseed oil are recommended—so your body gets the vitamin E and essential fatty acids it needs. 6. Protein: Make sure you get enough protein. A serving or two a day will keep you healthy. Choose low-fat sources such as skinless poultry, lean meat, fish and eggs. 7. Sugar and alcohol: Limit your intake. Both contain empty calories. Avoid processed foods with added sugar. And experts recommend no more than one serving of alcohol per day for women, and no more than two per day for men. 8. Vitamins: Take a multiple vitamin-mineral supplement every day. Every body is different, so talk to your doctor to figure out the right multivitamin for you. - vernswifevickie   400.5 #654 8-11-13 8:22AM Like(2)  Reply
This is really useful! Sodium intake is also something to watch. - Spoonful_O_Sugar  714.0 #335 8-11-13 8:44AM
Thanks for the info Vickie. - Mrs.mouse  543.6 #443 8-11-13 3:43PM
Thanks for posting Vickie! - ElectricMayhemMom  1768.1 #116 8-11-13 8:14PM
Great info Vic! - Twinklelashes  146.4 #2954 8-14-13 6:56AM
I read something a few day ago about too much of a calorie deficit. If you don't eat enough calories your body goes in to starvation mode. Maybe try to include a small amount of protein with every snack and meal and see if that helps? I always think of "meat" when I hear the word protein, but I'm discovering there are many other options to get protein. - Fanatic4Disney   268.5 #1327 8-10-13 10:55PM Like  Reply
Hola MM!.. I am trying to up my protein too..I have been adding in Greek yogurt, hard boiled eggs and quinoa .. My new roomie is vegan so this sure helps! - Twinklelashes   146.4 #2954 8-14-13 6:53AM Like  Reply
Lots of vegan options for protein out there, too. We eat a little fish and eggs, but try to keep them to a minimum. I have found great protein sources in beans, seeds, nuts, quinoa, and fermented soy. - D55CR  249.9 #1495 8-15-13 3:40PM