A wedding is about the celebration of love, and many of us want to look and feel our best when we walk down the aisle.
When planning a wedding, it is hard work on its own, from shopping for dresses to booking the venue and tiniest details to perfection. Looking your best and feeling comfortable in your own body takes priority for both the groom and the bride.
Often, people go on crash diets to lose weight, and they do achieve their goal. But have you ever thought whether weight loss is sustained?
If you are a bride or groom getting ready for your marriage, you should understand your body and the science behind losing weight. Food is not the only factor in weight gain; several factors, such as genetics, lifestyle, and environment, also play a role.
You can start by following a calorie-deficient diet, but what food choices you make are important. Weight loss occurs when the body expends more energy than it consumes. Research shows that affecting energy balance by 100 kcals/day could prevent weight gain.
A calorie deficit means not eating anything you like in less quantity. It also means eating a balanced diet and choosing foods that are low in calories but nutritious. Eating healthy is important because it is nutritious and provides more health benefits.
Consume a balanced meal, consisting of 75% of vegetables, 25% of protein and 25% of carbohydrates. Vegetables are rich in fibre, and consuming fibre for weight loss gives you fullness, so you won’t feel hungry immediately after eating. They are low in calories and they are high in soluble fibre, which feeds the gut bacteria. Your gut microbiome starts to produce more beneficial bacteria, which helps you to lose weight. Recommended fibre intake for women is 25-30g/day and 30-40g/day for men.
Another important macronutrient for weight loss is protein. You should take 1g/kg of protein every day in your diet; that is, if you weigh 90kg, you should consume 90g of protein. Protein not only helps build your muscle, but it also makes you feel full by activating hormones that are responsible for reducing the hunger hormone ghrelin. Protein has a higher thermic effect, meaning it burns more calories.
We know that carbohydrates put on weight when consumed in large quantities. But consuming complex carbohydrates like whole grains, vegetables and legumes is rich in fibre and digests slowly compared to white rice, refined wheat flour and other foods. They also provide fullness, and you eat less quantity.
Portion control is an important factor other than calorie counting.
Apart from diet, resistance training and aerobic exercise help lose weight. This is because, with resistance training, you will build more muscle and make it easier for you to lose fat.
You can combine strength training, like squats, bench presses, and push-ups, with high-intensity training for building muscle and strength.
Apart from diet and exercise, your sleep and stress also play a role in weight loss. Poor or lack of sleep creates an imbalance in the hunger-regulating hormones, which leads to increased appetite, and you feel hungry late in the night. You may search for oily or high-calorie food. Sleeping for 7-9 hours regulates your hormonal balance and enhances your weight loss.
If your body is under stress for a long time, it triggers the release of the cortisol hormone. This hormone, at high levels, starts to store excess fat in the body. Before marriage, the stress of everything is going to be doubled. You should start practising destressing methods like meditation, yoga, and breathing exercises to reduce stress levels.
Lastly, to achieve sustainable weight loss, you need to set realistic goals. The goals cannot be achieved overnight. As the saying goes, “Slow and steady wins the race”; losing 0.5-1kg or steady weight loss will help maintain it in the long run.
Keep a journal to track your progress. Note down your food intake, physical activity and weight loss. Surround yourself with people who support you with every milestone.
