How to lose weight for your wedding (without being a boyfriend or girlfriend) (2023)

Your wedding day can come with a lot of pressure, e.g. B. with the idea that you have to look a certain way in your dress or tuxedo. While it's normal to want to lose weight on your wedding day, don't feel pressured by the scale.

Instead, strive to look and feel good on your wedding day by implementing a manageable routine that you can stick to for the long haul.

Whether you're super motivated because your wedding is just weeks away or you're planning for the next few months, we have pro tips and recommendations to help you plan your wedding. Our board includes two lanes: one for early risers and one for early risers. Choose your path to losing weight for your wedding, no crazy diets or intense workout programs, no boyfriend or girlfriend here.

Early risers with time

You should be confident and calm with your big day months (or maybe a year) away. Wedding tremors are common, but there is plenty of time to optimize your diet and add some exercise. Not all brides (or grooms) choose to lose weight for their wedding, but those who do tend to invest and lose about two to three months10 poundsDuring this time.

Consider these lifestyle changes to make the most of your wedding preparation.

Healthy (and sustainable) food

Fad diets and very restrictive plans can hardly be sustained in the long run. Ascatalina gervacio, RDN and Certified Nutrition Coach, notes, “Healthy eating doesn't have to be overly restrictive. The key is to eat everything in moderationrecommended caloriesand subsidies for macronutrients.

It can be difficult to understand your energy and macronutrient (i.e. carbohydrate, protein and fat) needs when you want to lose weight, burn excess body fat and see visible muscle tone. In order not to waste time on guesswork, you should hire a nutritionist orcertified personal trainer and nutritionistto set you on the right path.

Once you know the optimal intake for your specific needs, you can create a comprehensive meal plan that includes one or two "treats" per week. Strictly avoiding sweets can create a lot of unnecessary stress and pressure, and you are already planning a celebration to mark a new chapter in your life. Feeling exhausted or hungry will not help you write vows or choose centerpieces.

Add strength and cardio training to your workout routine

Any movement is beneficial, but if you really want to rock your wedding outfit, consider adding strength training and cardio to your routine. FORcombination of these exercisesoffers the best possible return by improving endurance, respiratory function, coordination and muscle strength.

head coachMike Silbermannrecommends compound strength exercises like squats or rows and cardio exercises that involve light weights, your bodyweight, or something like kettlebell swings. Incorporating full-body movements can help you get the most out of your workout without spending hours in the gym.

Try circadian fasting

Circadian fasting is when you only eat during a specific time, usually during the day. The night hours or dark phase are reserved for fasting. This is because you tend to use the calories more efficiently earlier in the day. Having a larger (but nutritious) mass is importantBreakfastinstead of a big dinner.

That's ittemporary dietFor some, it can be a lifestyle change. But once you get into the habit of eating at windows that align with your body clock and metabolic phases, you canBenefits of Experiencesuch as reducing body fat, lowering blood pressure and reducing the risk of disease.

Consider your stress level

Planning a wedding is a challenging task and can be stressful at times. Unfortunately, stress can negatively affect your health in many ways. add to stress management techniquescan have a positive effect on your weight.

intuitive eatingIt means eating in response to hunger and satiety signals rather than emotional triggers. It goes hand-in-hand with mindfulness, an excellent technique for reducing stress.

Trista Best, MPH, RD, LD states that “Practices like yoga and meditation can help reduce stress by promoting relaxation and mindfulness.” Brides and grooms can often benefit from a dose of relaxation; Advance payment,Yoga involves gentle movementsIt can help control weight.

Take steps to improve your sleep

Are you dreaming about your wedding day? Hope you pick up some zzz's while you're at it.sleep deprivationIt can negatively impact the steps you take to improve your physical health, often contributing to overeating and weight gain. However, the researchers also linkedlong periods of sleepwith adverse health consequences.

Instead, point to the recommended onesseven to nine hourssleep every night To do this, Best suggests prioritizing sleep, which usually means sticking to a schedule, removing electronics from your bedroom, and watching your caffeine intake.

Late owls with voices around the corner

Can I lose weight within 7 days of my wedding? How can I lose weight two weeks before my wedding? If this sounds like you, don't worry! Remember, you don't have to lose weight for your wedding if you don't want to. However, if you want to tone up and lose weight in a healthy, stress-free, and positive way, the following recommendations may help.

Try a low-carb diet

Improving your physical health comes from a combination of healthy eating and exercise in the right amounts. Crash diets can work in the short term, but they cannegative impactYour health (mentally and physically) in the long run.

A low-carbohydrate diet, such asbased on plantsDiet can be a healthy alternative when done right.low carb dietsReductions in carbohydrates and foods high in protein and healthy fats should be encouraged. As a result, you canlose weight, lower blood pressure and have better glycemic (blood sugar) control. Other investigationsmoderate these benefitswith observations of altered gut microbiome, inflammation and elevated LDL ("bad") cholesterol.

Gervacio points out that low-carb diets are often designed specifically for weight loss, which is good news if you're late, but you should "take precautions" and consult your doctor so you don't undercut your carb intake. . .

Improve your exercise routine

You probably already know that exercise is essential to getting in shape for your wedding. If you're already on a light to moderate routine, consider increasing the frequency of your workouts and the intensity of your sessions. Bootcamp-style or circuit-style workouts are particularly effective because they combine strength and cardio.

Your workouts don't have to be overly complicated; Silverman notes that "anything you can get right and almost miss" can produce decent results in circuit training. Combine lower and upper body movements for best results. Silverman suggests a circuit with these full-body movements:Dumbbell Thrusters, Kettlebell-Swings,Push-ups with manual release, bent-over rows, goblet squats and burpees.

Consider intermittent fasting

intermittent fastingdescribes a variety of fasts; Alternative fasting involves a day of fasting and a day of eating. This every other day eating plan will usually help you eat fewer calories overall and thereby lose weight.Weight. Fasting every other day is not easychallengesand is usually not sustainable. Gervacio says that it can be used to "start a weight loss journey" and not only can it reduce belly fat, but it canlower blood sugarlevels and cholesterol.

Clean up your diet

Intermittent fasting can be helpful, but how helpful may depend on what you eat during the hours you're not fasting.ultra-processed foods, this withadded sugar, OfAlcoholit can sabotage your efforts.

While avoiding these foods can boost your weight loss, it can also reduce your risk of chronic disease, improve liver function, and increase blood sugar levels, Best notes. As Gervacio says, "Restricting these types of foods will save your body from health consequences."

address the stress

Stress is not good for our body. You can increase yoursblood pressure, promote unhealthycravingsand affect your mental health. coping with stresstechniquesThey're a great way to combat side effects. Mindfulness, in particular, can help you relax, reduce stress, and practice mindful eating.

In addition to setting aside time each day to meditate or practice mindfulness, Best recommends using your time management skills, "prioritising, making to-do lists, and breaking big tasks into smaller ones to reduce stress in getting things done." to reduce. ".it's easier to manage. Your wedding prep workload.

Even if you feel like you're going to be late for the game, there's no better time than the present to take steps to reduce stress.

Have more sleep quality

Sleep is important to maintain the bodyComplain. Poor sleep can aRisk factorfor weight gain and obesity. If you exercise and follow an eating plan that will help you lose weight, don't neglect your sleeping habits.

In general, seven to nine hours is best for the average adult. And consistent sleep and wake schedules are preferable to a scattered sleep schedule. Wedding planning can take a lot of effort; You deserve quality sleep that can improve your mood, health and cognition so you're ready to face whatever the big day throws at you.

Losing weight shouldn't be a marital problem.

Whether you get up early or late, there are things you can do to make your wedding day feel good. Some techniques, like intermittent fasting, can help you reach your goals quickly. Others, like creating a workout schedule, are great for brides or grooms who have the time to spare. Regardless of how many days are left until the big day, start by assessing your current state and defining achievable goals. Get a free consultation with aPersonal trainerthat can help you lose weight in a healthy way and without adding stress to your marriage.