Want to look the best for your Big day— The Wedding Nutrition
Tags: Fitness, Weddings, Nutrition, Health, Beauty

Hounded by Photographers…

Amidst the Limelight…

Looking fit and fabulous is every Groom’s and Bride’s dream!

These factors drive the would be’s to keep their body fit, slim and gorgeous, when the wedding is around the corner. But sadly, during this time, they will also be quite stressed which can hamper their fitness goals. Planning a wedding is not a cakewalk and it can take a toll on the waistline.

Looking to lose excess weight and to be fit, you need to have and and follow a Nutrition Plan, not a Diet Plan! Once you start a diet, you will have t o follow it to the T and restrict your favorite foods, and definitely this is not the time to miss out some indulgence and rejoice the wedding season.

To achieve your fitness goals, you don’t need to spend hours in the gym every day. Making simple changes to your Nutrition schedule and some exercise will make all the difference.

Here is an action plan that can help you manage your wedding nutrition plan. These healthy nutrition tips will come handy especially when you are trying to lose weight.

6–12 Months before the Wedding

If you have around 6–12 months, then you have a long time to follow your wedding diet plan as well as make some necessary changes in your lifestyle.

In such a long time, you will get time to lose weight gradually and sustainably. A sustainable weight loss will also help you keep the weight off in the long run.

1. Increased Protein Intake

Try consuming more proteins than extra carbohydrates and fats. Protein requires more energy to break down which result in increasing your metabolism.It also helps in suppressing the hunger hormone, Ghrelin. Protein lets you feel full for a long time and helps in revealing leaner muscles. This will give you a toned look in your wedding outfit.

Add protein to each meal to sustain your energy levels, intensive preparations and shopping will leave you drained.

2. Avoid Refined Carbohydrates

Instead of binging on refined carbohydrates such as pasta, macaroni, noodles, pizza and burger, start having complex carbohydrates.

Refined carbohydrates have zero nutritional value. On the other hand, complex carbohydrates provide your body with essential nutrients like vitamins and minerals, also keeping you energized throughout the day. They provide good satiety than refined ones.

You can opt for whole grains like whole wheat, brown rice, millets like bajra, ragi and jowar.

3. Fibre

Increasing fibre in your diet by including fruits and nuts can help you meet your fitness goals. They contain fewer calories and eases digestion. Fibre helps in burning more calories and reduces hunger.

Fruits are rich in antioxidants, vitamins and minerals that will provide you are glowing skin; Adding walnuts to your diet will also have a simpler effect.

4. Don’t Miss Breakfast

When dieting, never skip the first meal of the day. Our body’s energy gets refuelled after breakfast.

It has been shown through research that our breakfast should be the heaviest meals as it provides the body with the essential nutrients.

Moreover, a healthy breakfast helps in avoiding craving during the latter part of the day which often leads to unhealthy eating.

5. Little Meals Throughout The Day

You eat five little meals a day instead of three big meals a day. This will keep your hunger at moderate levels and also regulates the sugar levels.

Nutritionists recommend that you don’t have to eat the full meals. You can make these three meals and two snacks.

6. Eating in Moderate Levels

The key is not to cut anything but to eat a variety of food in moderation. When you decide to cut on a particular food, you will start craving for it, and you are less likely to control yourself. You end up binge eating it.

Losing weight for the D-day shouldn’t become a punishment for you. Rather it should be a positive approach towards a healthy lifestyle. It isn’t about healthy or unhealthy food but making informed decisions.

3 Months before the Wedding

Many people may think that three months is a very short time to follow a wedding diet, but in reality, even this much time is enough to bring the necessary changes in your lifestyle. It is still not too late to lose some extra kilos before your big day.

Don’t worry we will not advise you any sorts of crash diets or fad diets that are unhealthy and unsustainable.

Start following the instructions same as mentioned for 6–12 months but there are few additional steps that shall help you lose extra fat in 3 months of time.

Exercise will play a major role here. If you were exercising say for 30 minutes earlier, then now increase it to 45 minutes to 1 hour. This will accelerate your fat loss. At times, shifting from a regular activity like walking to something like strength training or yoga can also help.

You can also increase inclusions of superfoods or function foods like

Ginger+Lemon cinnamon detox water

Flaxseeds

Chia seeds

Wheatgrass etc. which will help in weight management. By eating superfoods, you will also get several nutritional benefits.

However, one thing that you shouldn’t forget is that you can lose weight in this much time, but it won’t be as much as you intended to, and secondly, starving is neither healthy nor sustainable.

A good way to start your wedding diet plan 12 weeks before the big day is by getting a rough idea of how many calories are required by your body.

There are many calorie calculators available online. It can help you in estimating the calories you will burn each day after exercising.

It is simple mathematics; you have to intake fewer calories per day than the value presented by the calculator. This will let your body lose weight.

While it may seem a tempting idea to lower your calorie level further, you should keep in mind that it should not fall below 1,200 calories per day for women and 1500 calories for men.

If you consume fewer calories than required, it can slow your metabolism and even lead to loss of muscle and lead to nutrient deficiencies.

And importantly, don’t become calorie-obsessed. More than the calories, the nutritional value of the food matters a lot. For instance, a small slice of pizza and a bowl of a salad may have the same 100 calories. But to lose weight effectively and be energetic, you should choose the latter.

4 Weeks before the Wedding

Realistically, it is quite difficult to change your diet and lose weight in such a short period. Going on a liquid diet is not recommended since it causes water retention and will make you feel heavier. A liquid diet can also make you look pale and low on energy.

Nutritionists say that such a short-term wedding diet requires detailed research to find out if it will be right for you and your type of body.

Taking professional help can help you a lot when you have less time. This can help you in controlling the calorie intake as well as make sure that you are meeting your protein requirements and other important nutrients of the body.

They may recommend you supportive supplements as well so that you shed those extra kilos and still feel energetic throughout the day.

Pre Wedding Diet plan for weight loss

Below are two diet plans for vegetarians and non-vegetarians. Following these will help you lose weight efficiently and healthily.

Vegetarian Meal Plan (Women)

Early Morning- 1 glass of lemon cinnamon water + 2 tsp. soaked chia seeds.

Breakfast-1 cup Vegetable Upma + 1 glass Skim milk + 1 cup Sprouts

Mid Morning- Tender Coconut water/ 1 Seasonal Fruit

Lunch- 1 bowl Salad + 2 Roti + 1 cup Dal

Mid Evening Snacks- 1 glass of Buttermilk

Evening Snacks 2- Green Tea + Roasted Flax seeds 2tbsp.

Dinner- 1 bowl Vegetable Soup(Homemade) + 2 vegetable dal chilla/ dosa + 1 tbsp Chutney