Wedding countdown officially on? If you’re hoping to drop a few kilos before you say “I do,” step away from the crash diets. These five simple tweaks will help you feel lighter, brighter, and ready to glow all the way into your honeymoon and beyond.
- Carbs are not the enemy
You’re going to need all the energy you can get to manage the whirlpool of tasks and planning ahead of your wedding, so don’t banish carbs, as they are an important source of fuel for your body. Choose unrefined and complex carbs which are minimally processed, rich in vitamins, minerals, and fibre as opposed to refined and simple carbs. They are also low GI which means your body digests it over a longer period of time, keeping you fuller for longer. Opt for whole grains (brown rice, brown or whole wheat bread, quinoa), fruits, vegetables, beans, and lentils. As a general rule, the portion size of carbs at a meal should be a quarter of your plate or a fist full.
- Load up on proteins
A high protein intake is satiating, leading to reduced hunger and appetite. As bizarre as it may sound, about 20-30% of the calories in protein are burned while the body is digesting and metabolizing it. This is much higher than that of carbs and fat. So, if your protein source contains 100 calories, only 70-80 are usable calories.
The amount of protein you require per day depends on numerous factors such as activity level, age, muscle mass, and overall health. In general, a protein intake of about 30% of your total calories has been shown to assist with weight management. Alternatively, aim for 1-1.2 g/kg of protein per day (the more physically active you are, the higher your protein requirements). For example, a woman who weighs 60kg and trains a few times a week would need about 60-72g of protein per day. To put this into perspective, one egg would provide about 7g of protein.
- Fibre is key
Fibre is an important nutrient that is often overlooked. Apart from keeping you regular, high fibre foods are digested slower, keeping you fuller for longer and assisting with weight management. Aim to have between 25-30g of fibre per day. Fruits and vegetables are a great source of fibre, so aim to have at least 5 servings a day:
- 1 serving of vegetables is 1 cup raw or ½ cup cooked vegetables.
- 1 fruit serving is generally 1 medium-sized fruit (apple, banana, orange).
- Include healthy fats
Fats are a popular weight management enemy, but your body does in fact need fat to absorb vitamins A, D E and K.
Fats such as omega-3 are also an essential fat that you need to get from your diet. They have important benefits for your brain, heart, and metabolism. Omega-3 fats are found in foods like walnuts, seafood, fatty fish, and certain seed and plant oils. In addition to their health benefits, they may also be beneficial for your hair and skin. So, be sure to include healthy fats in your diet in moderation and avoid unhealthy fats such as those found in fried foods, baked goods, and extra fat on meats.
- Stop skipping meals
Sometimes it might feel like there just aren’t enough hours in the day and between potential service provider meetings and, well, life, you end up skipping meals. Skipping meals will cause a dip in your blood sugar levels leaving you feeling tired, grumpy, and not being able to concentrate. In addition to this, you may think you’ve saved on calories but, you will consume way more calories at your next meal when you are starving. No one likes a hangry bride-to-be so plan ahead if you know it’s going to be a busy day. Carry a shake and enjoy it on-the-go between meetings.
- Don’t make a ‘no list’
The first thing people do when embarking on a weight management journey is restricting themselves to foods that are considered healthy. Don’t be so hard on yourself and allow yourself an occasional indulgence. When you completely restrict foods, you start to crave them, leading you to likely lose control and binge out rather than allowing yourself to enjoy the treat in moderation as part of a healthy, balanced, calorie-controlled diet.
Now we know you are probably already feeling a little stressed and overwhelmed by the looming wedding to-do list, so why not try one of our fave smart food products: FUTURELIFE® BEAUTI FOOD™. We love the scientifically formulated shake with a combination of 5g hydrolyzed collagen peptides and selected vitamins and minerals to support healthy skin, hair, and nail maintenance – while filling you up on the go. Available in French vanilla and caramel latte flavours. Find out more by visiting FUTURELIFE®
