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Getting ready for the big day, and need to lose a few pounds to look perfect in your dress or tux? This section provides you the resources you need to lose weight before a wedding.

The Wedding Dress Diet Plan

You may be desiring weight loss before the big day, but as if you need one more undertaking added to your plate... Let us help with your to-do list with this wedding dress diet plan!

The Wedding Dress Diet Plan

Reported by the New York Daily News, 83 percent out 1,000 surveyed brides wanted to shed weight before their wedding. What's more, many were prepared to take drastic action to achieve their goal:

Twenty six percent of brides would sacrifice their honeymoon, while 25 percent would sacrifice gifts to reach their ideal weight! Twenty three percent would happily gain 25 pounds after the wedding if they could lose 15 pounds before it. Fourteen percent would also fast for a week before heading to the altar.

These sort of aspirations and goals are unrealistic and dangerous. They are also irrelevant if navigating through your weight loss journey with a well-executed plan.

So if wanting to lose weight for your wedding day (and keep it off), read on to find out how!

Wedding Dress Diet Plan

Use these steps to ensure a safe, smart, and balanced diet plan:

1. Get started on the journey.

Sometimes the hardest part is getting started, especially if overwhelmed planning for the big day. However, allow this time to not be an added stressor, but rather a chance to embark on an exciting, health journey!

Consulting with a primary care provider, Registered Dietitian, and personal trainer can be useful. Becoming acclimated with common nutrition and exercise principles ensures safe weight loss and health goals and measures.

2. Set SMART goals.

"I want to lose 20 pounds before my wedding," is said all too often. Is this realistic? Well, it mostly depends on the timeframe.

Nutrition experts recommend to lose no more than two pounds weekly unless directed and monitored by a healthcare professional. So losing 20 pounds in a week is not realistic, though dropping the weight in 12 weeks is feasible and sustainable.

Standing for specific, measurable, attainable, realistic, and timely, brides should be setting SMART goals. These sort of goals have favorably shown to be the most effective and withhold the greatest compliance.

An example SMART goals may include, "I will lose one pound each week by increasing daily veggie intake and exercising at least three times weekly."

3. Eat a balanced diet rich in variety.

Unlike popular belief, crash diets and severe caloric restriction does not result in sustainable and healthy weight loss. Falling into diets claiming as a "wedding diet detox" to shed belly fat quickly may even sabotage your efforts.

A bride diet plan, or for anyone hoping to shed or maintain weight, should include variety from all food groups.

Eating and offering a variety of foods ensures adequate nutrient intake. It also lessens the likelihood of becoming bored with that lunchtime salad during pre-wedding prep.

• Whole grains: Whole grains offer essential vitamins, minerals, and fiber that refined flours and products generally lack. Opt for whole grains at least 50 percent of the time, including oats, wheat, barley, rice, and rye. Consuming at least 25 grams can help maintain a healthy body weight while promoting digestive and heart health.

• Lean proteins: Protein is important for weight loss, as the macronutrient support muscle mass, increase metabolism, regulate appetite, and combat cravings. Lean protein is sourced from many animal and plant-based sources, including chicken, turkey, tuna, black beans, quinoa, and tofu.

• Fruits and vegetables: Like whole grains, fruits and veggies are packed with satiating fiber. As a general rule, load half the plate with non-starchy veggies such as asparagus, broccoli, cauliflower, peppers, and leafy greens. A serving of fruit can help combat a pesky sweet tooth thanks to its natural sweetness.

• Healthy fats: Consuming healthy fat offers increases satiety, which can lessen the risk of overeating at meal and snack times. Replace saturated and trans fats with unsaturated fat sources, including olive oil, nuts and seeds, fatty fish, and avocados.

Bottom line: Provide the body with the calories and nutrients it needs. Aim for mostly clean eating with a diet balanced in fiber, lean protein, and healthy fat sources.

4. Designate a day to meal prep.

From wedding planning to a busy work schedule, whipping up nutritious dinners may be the last thing you want to do. But by practicing meal prep, continue your wedding diet plan with more ease and convenience.

A beginner's guide for meal prep can be useful to get you started, in which step-by-step tips include:

• Step #1: Take food requests, especially if cooking for more than just yourself.

• Step #2: Compile a grocery list, as doing so makes for swift trips to the store. It also lessens the risk of grabbing for unintended foods such as chips and cookies.

• Step #3: Shop the store’s perimeter where the most nutrient-dense foods often exist. This includes lean proteins and fresh fruits and vegetables.

• Step #4: Prep healthy snacks and meals.

• Step #5: Store the meals, making sure to organize as appropriate.

5. Stay hydrated with water.

Along with healthy eating, we must not discount the importance of reducing liquid calories and hydrating with water.

Proper hydration not only keeps the body energized, but can reduce the likelihood of overeating throughout the day. Drink more water and aim for at least 64-ounces on a daily basis.

Bridal Exercise Plan

Pairing a nutritious diet with an effective workout plan can truly rev up your wedding weight loss plan.

But getting in shape with a wedding dress workout plan is not necessarily a rigorous schedule filled with two-a-days. Instead, a fitness regimen should be balanced with aerobic exercise and resistance training.

1. Aim for at least 150 minutes of aerobic exercise each week.

Aerobic exercise, or simply cardio, can expedite weight loss by burning calories. Great forms of cardio include running, biking, swimming, and any activity that elevates heart rate.

2. Incorporate two to three days of resistance training weekly.

Strength training does not burn calories in the way cardio does. However, building and supporting muscle is important for a healthy metabolism.

Learn how to weight train and consult with a personal trainer as needed. Doing so helps ensure safe workout mechanics and minimizes injury risk.

3. Strive for an active lifestyle.

Insert small activity throughout the day to gain many health benefits, including weight loss. Ways to increase physical activity include the following:

• Walk the dog in the morning.

• Stand and/or walk while talking on the phone.

• Take the steps over the elevator.

• Park far away from entry doors, including at the store and work.

• Encourage walk meetings with coworkers.

All-in-all, aim for an active lifestyle and make time for exercise, even if it is a quick Tabata workout. Besides, any sort of activity is better than none and is sure to boost energy and mood throughout wedding planning!

Sydney Lappe's Photo
Written By Sydney Lappe, MS, RDN. Published on November 07, 2012. Updated on December 02, 2019.


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