When the big day weighs on you

Ishi Khosla is a former senior nutritionist at Escorts. She heads the Centre of Dietary Counselling and also runs a health food store. She feels that for complete well-being,one should integrate physical,mental and spiritual health. According to her: To be healthy should be the ultimate goal for all.

Weddings are significant life events when brides and grooms want to look their best. A recent study reports that both men and women conceptualise their wedding appearance (including weight),but it is found to be more important among women than men. However,the last few months before a wedding tend to be a stressful time for brides-to-be,grooms-to-be as well as their families. The demands can be heavy including hectic schedules and dining & wining,often late into the night. Situations can be certainly challenging particularly,when it comes to managing the body. Many end up becoming victims of fad diets and do whatever it takes to get the perfect shape. Here are some tips to avoid gaining extra kilos in a healthy way and not succumbing to extreme regimes.

* In general,choose a diet that is based on whole grains,pulses,vegetables,fruits,low fat dairy,nuts,seeds,fish and lean meats. These will provide you some key nutrients at this stage of your life like vitamin B,C,zinc,calcium,folic acid and essential fats like omega-3 fats.

* Look out for multigrain chapattis,whole wheat breads,brown rice,mueslis and pulses.

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* Snack on fresh fruits,salads,soups,yogurt,nuts and dry fruits.

* Keep away from sweets,and added sugars in drinks and juices. Avoid bakery products and limit tea,coffee and alcohol.

* Eating small amounts but frequently helps

* Avoid skipping meals.

* Eat slowly,take smaller bites,choose small plates and bowls.

* Follow the principle of balance and moderation. There may be days when you may be surrounded with unhealthy food and compelled to have it. Follow the principle of moderation by eating fraction of what you would normally or balance by eating less subsequently.

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* Plan your days in advance with respect to food. Depending on where you are likely to be through the day,plan and allocate calorie allowance accordingly. When out,shopping,ensure you carry some healthy snacks with you. Dont forget to drink water.

* Under no circumstances,load up at night- specially with sweets,alcohol or high starch food.

* Reduce the number of social activities around food. You may plan a coffee or a walk.

* Most ceremonies require you to gorge on sweets as prasad,you may wish to do this through healthier options like dates,figs,apricots,raisins,dark chocolate etc. or keep to small bites. Do account for these extras.

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* Start your day with a breakfast,even if it is a light one.

* Pay attention to how you feel. Your moods can affect your food intake. You may reach out for sweets,chocolates and starchy foods for comfort. Identify your cravings and satisfy them suitably. You may discuss options with your nutritionist. Distraction is a smart way to save yourself from unnecessary binging.

* Learn the distinction between physiological and psychological hunger.

* Physical activity is critical. It will not only help you shed flab but also make you look fresh and radiant. Give it the highest priority. It may be a good idea to do it together with your partner.

* Get unhealthy food out of the environment. Stock-up healthy.

* Learn to say no politely but firmly. If you dont wish to eat,dont succumb to pressure.

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* Plenty of water and fluids are essential for digestion. Adequate fluid helps in keeping appetite under check and giving you a healthy skin.