The wedding weight-loss industry is saturated with pills, powders, cleanses, wraps, and promises purported to help you…
- “Drop 20 pounds in 20 days!”
- “Lose two inches on your arms in two weeks!”
- “Lose four dress sizes in just four week!”
But no matter how well-advertised the product is or how attractive the model in the advertisement may be, these products are often unhealthy an unsustainable. And in some cases, they don’t even work!
You know what does work?
These simple and effective, tried and true, wedding weight loss tips!
- Drink Your Bodyweight In Ounces
- Eat One Gram Of High Quality Protein Per Pound of Bodyweight
- Distribute Protein Intake Evenly Among Four to Six Meals
- Focus on High-Fiber Carbohydrates
- Eat Six Handfuls of Vegetables Daily
- Prioritize Carbohydrates Before, During, And After Your Workout
- Save 15 Grams of Fat and 15 Grams of Carbohydrates For The Evening
Drink Your Bodyweight In Ounces
Filling your stomach with fluid stimulates the nerve endings lining your stomach wall, which leads to satiety signals being sent to your brain. Towards the tail end of your diet, I recommend drinking 12 – 16 ounces of fluid immediately before and after each meal to keep your appetite in check.
Eat One Gram Of High-Quality Protein Per Pound of Bodyweight
Protein plays an integral role in muscle growth and muscle maintenance but it also plays a critical role in appetite-management and fat loss. When you eat protein, it triggers the release of several appetite-suppressing hormones, namely a hormone called cholecystokinin. The more protein you eat, the more cholecystokinin that’s produced.
Furthermore, protein has a higher thermic effect of food than both carbohydrates and fat combined. Thermic effect of food refers to the burning of calories as your body digests, absorbs, and distributes nutrients from food. When you eat a protein-rich food compared to a carbohydrate-rich food, you burn significantly more calories. This helps to further contribute the calorie deficit necessary to drive fat loss.
Premium Protein Sources: Chicken and turkey breast (without skin), pork tenderloin, lean beef (filet mignon, steak sirloin, flank steak), lean ground meats (90/10 or leaner), eggs (yolks and whites), fish (salmon, tuna, mackerel, tilapia, cod), seafood, low-fat dairy (Greek yogurt, milk, cheese), whey and casein protein, soy (tofu, edamame, seitan), beef, and vegetable protein powders.
Pssttt…Do you want to learn how to set-up your wedding weight-loss plan? Whether you’re three weeks or three months from your wedding, our FREE Customized Wedding Weight-Loss Blueprint will help you look and feel your best on your special day.
Distribute Protein Intake Evenly Among Four to Six Meals
Evenly distribute your protein across four to six meals per day. Uneven distribution, e.g., 10 grams at breakfast and 50 grams at dinner, results in sub-optimal physique changes, recovery, and appetite management. For most women, that’s 20 – 30 grams of premium protein every few hours.
Examples include three to four ounces of animal meal, one 5.3-ounce container of Greek yogurt, three to four string cheese, a scoop of whey protein or a protein bar, or a cup of cottage cheese (with delicious fruit, of course!).
Focus on High-Fiber Carbohydrates
Fiber is an indigestible type of carbohydrate that slows down digestion. This effect on digestion promotes steady energy levels and a manageable appetite for the next two to four hours. As portions dwindle during your diet, focusing on high-fiber carbs to lose weight for your wedding will be invaluable in preventing you from becoming a hangry version of the already terrifying bridezilla!
Eat Six Handfuls of Vegetables Daily
Vegetables are high in both fiber and water, each of which helps to better manage your appetite and energy levels. They also provide very few calories per bite compared to other carbohydrate sources like oats and pasta. Eating six handfuls per day will help you meet your vitamin and mineral goals for the day and also keep your appetite at bay.
Vegetables we think you’ll love:
- Bell peppers
- Hot peppers
- Green beans
Did we miss one of your favorite and most effective wedding weight loss tips? Let us know in the comments below or share with the lovely brides of the Fit Bride Tribe (psst…it’s free to join!).
Prioritize Carbohydrates Before, During, And After Your Workout
Carbohydrates are your muscles’ primary energy source. Placing the majority of your carbohydrates at these three time points will help ensure you’re well-fueled during your workout and able to recover quickly after. Consistent strong performance in the gym bodes well for your physique and carbohydrate placement has a big impact on that!
Save 15 Grams of Fat and 15 Grams of Carbohydrates For The Evening
After a long day of work and an evening filled with wedding-related to-dos, sometimes you just need a bite of feel-good food or a relaxing beverage that rhymes with mine…We get it! To help manage continuous enjoyment of the occasional nighttime treat or glass of wine, shift your portions around and save some for the evening when you’re more likely to indulge. The benefit of planning ahead is that even though you do enjoy these foods, they still fall within your daily calorie or portion goal, which means you’ll continue making great progress.
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