When it comes to getting fit, exercise and eating well are two important components that go hand in hand; but how do you cut back on all those chocolate cravings especially with wedding stress looming over you? We asked Leslie Becks, a Toronto-based registered dietitian, to give us her expert advice on how to look great and stay healthy before and after your big day.
1) Fuel your body properly, which means eating three balanced meals plus a midday snack to keep your energy levels stable during the day. This should prevent hunger and keep you from overeating.
2) Ban refined carbs from snacks and meals. For example, instead of snacking on pretzels or a cereal bar, opt for snacks that can be slowly digested such as dry fruits, nuts, yogourt, energy bars or even a skim latte.
3) Stay balanced and set reasonable goals. If you want to lose five or 10 pounds to fit into your dress, do it properly with a balanced, sustainable meal plan. If you follow a realistic weight-loss plan, you’re far more likely to stick with it and keep your weight off after the honeymoon.
4) Cravings are often a response to being hungry and a response to your environment. For example, seeing a box of cookies on somebody’s desk at work may lead you to crave them. Opt for more filling snacks.
5) If you’re craving chocolate, try squares of dark chocolate with 70% more antioxidants. Dried fruits such as dried dates are loaded with magnesium and will fill that sweet craving you have. You can even get creative and keep a snack-size version of frozen grapes handy. For the fall or winter seasons sip on something sweet like hot chocolate (which is also loaded with calcium). Even tea with milk and honey will last you a half hour.
6) If you’re craving something salty like chips, choose air popcorn that’s whole grain, but make sure to control the amount of salt you use. A quarter cup of nuts is also a good alternative, but be careful as some nuts can deliver up to 1,000 calories per cup. Another way to edge off your salty appetite is to heat up a cup of vegetable soup or V8 juice with lemon juice.
7) If you’re craving ice cream choose a frozen dessert like sorbet or low-fat frozen yogourt. A homemade smoothie with soy milk or yogourt and banana and berries makes for a healthy and refreshing ice cream alternative.
8) Be mindful of portion sizes. If you’re eating pasta, go for whole grains. Pastas and breads are the foods that we tend to overeat, so make sure that you don’t eat more than a quarter of the food on your plate.
9) When it comes to cooking meat think about grilling or baking. Lightly stir-fry and trim visible fat. Manage portions and choose leaner cuts of beef. Cutting the skin off a chicken breast also reduces the amount of fat you’ll take in. Your meat portions should be no bigger than three to five ounces (the size of a deck of cards). Also, opt for a vegetarian protein for a few times a week such as legumes, chickpeas, lentils or a veggie burger.
10) Weddings often include many pre-wedding parties and with the holidays approaching you’re bound to attend even more. Prevent overeating at these shindigs by consuming a healthy snack or meal before you head out so you’re not starving (especially if you don’t know what your hosts are serving!). Limit alcohol intake and set a limit for the amount of alcohol you’ll be consuming before you go out. You should have no more than one drink per hour—which is the rate at which your liver actually breaks down alcohol. Limiting your alcohol consumption isn’t just about extra calories. Alcohol actually lowers your willpower to make healthy decisions and often revs up your appetite.
For more diet and nutrition information visit lesliebeck.com.
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