PRE-WEDDING WEIGHT MANAGEMENT
One of the most commonly searched key words for brides-to-be is ‘how to lose weight fast’. I hate to be the bearer of bad news, but your weight loss journey is not a sprint, but instead a marathon. Understandably time is a key factor so the further in advance you get started, the higher the likelihood of you reaching your goal. If time is not on your side, it may be tempting to follow overly restrictive crash diets as a quick fix however it is still much more sustainable and effective to lose weight the right way so here are some tips to get you started:
Don’t fear carbs
Carbs are not the enemy. They are an important source of fuel for your body. I know you’re definitely going to need that energy to help you through the whirlpool of tasks and planning ahead of your wedding. Not all carbs are equal but instead of thinking of them as either good or bad, focus on consuming unrefined and complex carbs instead of refined and simple carbs. Unrefined and complex carbs are minimally processed, rich in vitamins, minerals, and fibre. They are also low GI which means your body digests it over a longer period of time keeping you fuller for longer. Examples of unrefined and complex carbs include whole grains (brown rice, brown or wholewheat 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.
Increase your protein intake
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.
Consume enough fibre
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 consume between 25-30g of fibre per day. Fruits and vegetables are a great source of fibre so make sure you consume 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 (1 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 just 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 believe me, 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 restrict 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. Remember that getting wedding ready shouldn’t be punishment so enjoy that small piece of cake at your cake tasting and don’t make yourself feel guilty about it!
TAKING CARE OF YOUR HAIR, SKIN AND NAILS
The second big question all brides have is what they can do to have healthy skin, hair, and nails. Firstly, it’s important to note that there are numerous factors that can affect this including stress and numerous disease conditions. A healthy, balanced diet and certain foods can however assist in keeping your hair, skin, and nails healthy.
Collagen
Collagen has certainly become a popular supplement in the beauty world. Walk the isles of your local pharmacy and you’ll find powders, capsules, bars and shakes. So, what’s they hype about collagen, and will it help keep your hair, skin and nails healthy?
Collagen is the most abundant protein, making up to 30% of the protein in our body and 70% of the protein within our skin. There are 28 types of collagen however type 1, 2, 3 and 4 are the most common. If your diet is nutritionally complete and balanced and you consume the relevant building blocks your body needs, your body can make its own supply of collagen. This is all great news so far however here comes the infamous but. Your body’s supply of collagen unfortunately decreases as you age. Research suggests that this begins from the age of 25-30, compounded by environmental factors and stressors. This is where collagen supplements are beneficial.
Now before you rush off to buy collagen it’s important to note that not all collagen is equal. You’re going to want to look for a hydrolyzed collagen. This means that the collagen has been broken down into smaller pieces through the process of hydrolyzation, making it easier for your body to absorb. Ideally you also want to choose a collagen that comes from grass-fed, pasture-raised bovine hides for a high quality and sustainable source.
When it comes to dosage, this does differ depending on the benefits you want. Consume at least 5g of hydrolyzed collagen peptides per day if you’re looking for hair, skin and nail benefits.
Vitamins and minerals
There are numerous vitamins and minerals that contribute the maintenance of normal hair skin and nails:
Skin: Biotin, Zinc, Iodine, Niacin, Vitamin A and Riboflavin
Hair: Biotin, Selenium and Zinc
Nails: Selenium Zinc
Vitamin C contributes to normal collagen formation so if you’re going to take a collagen supplement, make sure that you are consuming enough vitamin C too. Foods with anti-inflammatory and antioxidant properties may also be beneficial.
A healthy, balanced diet providing optimal protein, healthy fats, and a rainbow of different coloured fruits and vegetables will help ensure that you are getting the necessary nutrients to support healthy skin, hair, and nails.
Drink up!
Hydration is also key for skin health so make sure that you drink plenty of water throughout the day. General guidelines for fluid requirements are at least 30ml per kg of body weight. This will increase depending on physical activity and weather conditions.
THE BEAUTI OF IT ALL
You might be feeling a bit overwhelmed with the long list of ‘must haves’ I’ve shared to get you wedding ready. But I have some good news for you. FUTURELIFE®, the South African functional food company that aims to truly transform and improve the health and wellbeing of South Africans has a product in the market that ticks all the boxes. Whoo hoo! Their BEAUTI FOOD™ range was formulated by a multi-disciplinary team of food scientists, medical professionals, and dietitians to create a range of nutritionally superior smart food products that suit, support, and enhance people’s modern lifestyles.
FUTURELIFE® BEAUTI FOOD™ is a scientifically formulated shake with a combination of 5g hydrolyzed collagen peptides and selected vitamins and minerals to support healthy skin, hair, and nail maintenance1,2.3. Available in French vanilla and caramel latte flavours, it offers the following unique benefits:
- It can be enjoyed as a meal or snack- it’s the perfect on-the-go shake you need for the busy days ahead. Just add water to the portion-controlled 55g sachet, mix in a shaker and enjoy on-the-go.
- It is kilojoule controlled and high in protein (one sachet would be the equivalent of eating 2 eggs, 2 rice cakes and a handful of nuts)
- Contains 5g hydrolyzed collagen peptides sourced from grass-fed, pasture-raised bovine hides and is also halaal
- It is high in fibre and a source of plant based omega-3
- It is high in 18 vitamins and minerals including vitamin C, 6 vitamins and minerals that contribute to the maintenance of normal skin1 (biotin, zinc, iodine, niacin, vitamin a, riboflavin) and 3 vitamin and minerals that contribute to the maintenance of normal hair and nails (biotin2, selenium2,3, zinc2,3)
- Source of calcium
- Contains inulin (prebiotic fibre)
- It contains no added cane sugar and is low GI
That’s not all ladies. Their BEAUTI FOOD™ range also offers a protein bar in French vanilla and chocolate brownie flavours. BEAUTI FOOD™ Protein Bar contains 5g hydrolyzed collagen peptides and is high in protein, with a light nougat centre and enrobed in a deliciously decadent sugar free dark chocolate coating. Yum! Visit www.futurelife.co.za for more information and to purchase online.
I hope this guide will help you look and feel your best in preparation for you big day. No matter what, your wedding day is going to be a memorable and joyous occasion. Remember to take time to pause now and then and enjoy every moment in the build up to and on your wedding day. You deserve every bit of joy!
BY: SONAL RATAN (RD SA)
DATE: JUNE 2024
