In the Covid-19 pandemic, which has been going on for about a year and a half, weight gain accelerated due to both inactivity and the change in eating habits. While many couples postpone their marriages with the lifting of wedding bans, they are living in wedding apartments, but in this process, excess weight that does not allow to look slim and fit can be annoying. But newly married couples beware! The real danger begins later, because if you do not pay attention to nutritional habits, especially in the first year, new weights can be added to the weight that is being tried to be lost! Acıbadem International Hospital Nutrition and Diet Specialist Elif Gizem Arıburnu said, “Research has shown that an average of two kilograms can be gained in the first year of marriage, and 6 or 7 kg depending on being single afterwards. The reason for this change can be counted as the increase in portions, the invitations given, the sweets added to the tea conversations, the meals said outside and the lack of exercise. Nutrition and Diet Specialist Elif Gizem Arıburnu listed 10 important rules for not gaining weight when married, and made important warnings and suggestions.
don't stay still
Exercise is of great importance in making a healthy life sustainable. As you adapt to your new life, do not forget to include exercise in your routine. Try out the types of exercises you can do together that both feel good about and sustain. For example; like walking, cycling, swimming or jumping rope. Once you've decided on the type of exercise you like, all that's left is to set aside 30 minutes a day.
Choose your plates small
With the excitement and happiness of being a family, newly married couples can go to extremes both in their daily nutrition and in the menu they prepare for the guests they invite to the house. For this reason, weight can also increase without being noticed. In order not to experience this situation, take care that your meals are healthy and serve on smaller plates instead of large plates. If dessert is going to be consumed, choose light desserts such as fruity keşkül.
Increase tea and coffee and do not neglect water
Like the general public, newly married couples can increase their tea and coffee consumption in the evening. The first point that is important here is that tea and coffee should be preferred without sugar. Another important point is to replace the water that tea and coffee can remove from the body. Therefore, the more tea and coffee you drink, the more water should be drunk, and care should be taken to ensure the consumption of 35-40 ml of water per kg in summer.
Don't make this mistake when you say "I have to take good care of my wife"!
Every newlywed couple has heard the phrase “marriage worked for you” at least once. Underneath this sentence is the meaning that your spouse takes good care of you, and the thought of taking care of you is usually associated with food. Regardless of male or female, do not insist on your spouse to eat a little more at your meals. Do not use sentences such as "eat for my sake" or "you don't eat me, you don't love me" or do not eat more food than you need even if you are full with the thought "it would be a shame if I didn't eat it".
Don't add junk food to your tea
Nutrition and Diet Specialist Elif Gizem Arıburnu “After-dinner tea is indispensable for most of us to relieve the tiredness of the day and relax. And when we say that there is nothing sweet, tea alone is not enough, the consumption of pastries or packaged food comes into play. Sugar in the packaged foods consumed, refined carbohydrates in the structure of pastries; It can cause lubrication in the waist area, increase in weight, and as a result, the emergence of insulin resistance. Therefore, small amounts of raw nuts / dried fruit snacks can be added to tea, not junk food. Teas can also be preferred as a fruit-flavored herbal tea that does not contain sugar instead of black tea.
Plan a weekly menu
Among the daily routines, it is the most difficult to think about what to cook in the evening. Weekly menu planning is the best solution to avoid this stress. First of all, what do you have in your fridge or freezer? Are there any products whose expiration date is approaching? Write them down and give them priority on next week's menu. When planning a menu with the products at hand, try to use the same ingredients on different days. For example; It's like cooking from peas and stuffing artichokes. As you continue to plan, do not forget about the balance of protein, vegetables, carbohydrates.
Go shopping on a full stomach!
Be sure to go shopping. Made works; It has been clearly proven that foods with high sugar content are bought in hungry shopping. Make a habit of making a list before you go shopping in order to prepare a healthy eating program after marriage, to organize your budget and to prevent waste. Determine the shortcomings according to the next week's menu, order the ones to be taken. Prioritize the vegetable and fruit aisle, leave meat-chicken last, and always prefer whole grain products in the carbohydrate group. Take care not to enter the aisles you do not need while shopping, especially considering the pandemic.
Set your dinner time and duration
When the hustle and bustle of the whole day is over and you come home, the dinners consumed by chatting with your spouse are lengthened without realizing it. And as the time spent at the table increases, the amount of snacking from the food on the table increases. Therefore, limiting the time and duration of the dinner, gathering the table together after the meal and continuing the conversation in an environment where you will not be exposed to snacks will contribute to your weight management.
Pay attention to this rule in your food orders!
Marriage means a new order and new responsibilities for both parties. So it takes some getting used to and establishing a routine. zamIt may take a while, which is perfectly normal. First zamWhile the frequency of telling the food from outside is high at these moments, this zamtime will decrease. But first zamEven in moments, it is useful to take the precaution. Instead of ordering fast food from outside, the priority should be a place that makes home-cooked meals. If we do not have such an alternative, the combination of lean grilled meat/chicken/fish + salad/grilled vegetables is one of the best healthy alternatives that can be said from the outside. Be especially careful that the liquids you will consume with it do not contain sugar.
Weigh yourself periodically
Nutrition and Diet Specialist Elif Gizem Arıburnu said, “Reaching the zone of happiness, peace and comfort can cause relaxation in people. The weight gained with this relaxation can be noticed after a very long time. To be cautious, weigh yourself the same day of the week, on the same scale, in the same clothes, at the same time. And write down your results. If you see increases for three weeks, it's time to intervene. Even if only one of the couples has gained weight, it is important that both parties start to pay attention to what they eat and help their spouse to follow his diet by supporting him.
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