You’ve been preoccupied working a full-time job and planning a wedding – which is a full-time job in and of itself.
We get it.
Creating a wedding weight loss plan and establishing a consistent wedding exercise plan have been at the bottom of the priority list since you got engaged. Your energy has been spent comparing venues, conversing with wedding vendors, and, most importantly, perhaps, find the wedding dress of your dreams.
With your special day quickly approaching, you finally think to yourself:
“Crap! I’m three months from my wedding and want to lose weight- help!”
Your first instinct may be to cut carbs and ramp-up cardio, but we’re here to tell you there is a far more effective and far more sustainable way. As you keep reading you’ll learn why we advocate you stay away from wedding crash diets and four-week wedding detox plans and learn what five surefire strategies we recommend you use instead to lose weight for your wedding when you feel as if you’re running out of time.
Avoid Restrictive and Rapid-Weight Loss Approaches
As we detailed in “The Long-Term Impact Of Your Pre-Wedding Crash Diet,” your body undergoes several adaptations to conserve energy when subject to a diet. These adaptations include:
- A reduction in the number of calories you burn per day
- A reduction in appetite-suppressing hormones
- An increase in appetite-stimulating hormones
- An increase in fatigue
The more extreme your diet – the lower you take your baseline calorie intake – the more pronounced these adaptations become. So, when you consider partaking in a juice cleanse, total-body detox, alternate day fasting, or an overly-restrictive, low-calorie approach that has you eating 1,200 calories per day, just know that hunger and fatigue will become a part of your daily routine in short order.
Why does this matter if it helps you lose weight?
Because the long-term impact is devastating.
The moment you break free from your overly restrictive, very-low-calorie diet and overwhelm your body with two or three times as many calories as it’s used to, your body shifts into “storage” mode.
Think this won’t occur? Consider Pizza Friday or the dessert you’ll enjoy (deservingly so!) on your wedding day.
Unable to handle the overwhelming amount of food you’ve consumed, your body defaults to storing these calories (as body fat) to protect itself from future dieting. This is an innate survival mechanism in place to protect against long periods without food.
When you resort to the latest fad diet or cleanses marketed towards brides who want to lose weight for their wedding, you’re setting yourself up for rapid weight regain and significantly unfavorable changes in your physique.
So, what should you do if you have procrastinated dieting for your wedding and are left with little time?
5 Strategies to Sustainably Maximize Fat Loss with Little Time
Start Tracking Your Food Intake
To lose weight for your wedding, you must be eating fewer calories than you’re expending. There’s no way around this. The only way to accurately determine how many calories you’re burning is to begin tracking your intake. We recommend using a diet app, such as MyFitnessPal, Lose It, Fat Secret, Cron-O-Meter, or Spark People.
Simultaneously, you should be monitoring your weight as you begin tracking your daily food intake so that you can learn how your weight is impacted by your average intake. For instance, if you’re eating 2,000 calories per day and gaining weight, then clearly you need to begin eating less and exercising more if you want to lose weight for your wedding.
You should adjust your food intake and exercise habits so that you’re losing between 0.5 – 1.0 percent of your body weight per week. That’s 0.75 – 1.50 pounds per week for a 150-pound bride. For most women, that’s a reduction of 15 – 20-percent of the daily calorie intake that is needed to maintain her weight. For example, if you’re maintaining your weight eating 2,00 calories per day, you may need to reduce your daily intake by 300 – 400 calories to drive weight loss.
If you want to quickly lose weight for your wedding dialing in your nutrition is not enough. You need to start exercising to lose weight for your wedding, too. A 60-minute wedding workout may burn 250 – 500 calories (or more!). Beginning a wedding workout routine will prevent you from needing to drastically reduce your calories because the workout will contribute to creating your calorie deficit.
For instance, let’s say you require 2,000 calories per day to maintain your weight without exercising. If you reduce your calories intake to 1,700 calories per day and exercise multiple days per week, you’ll be able to turn that 300-calorie deficit into a 400 – 700 calorie deficit, without having to expose yourself to the extreme hunger and fatigue that accompany a major reduction in calories.
Now, that’s a bridezilla prevention tactic!
When you eat protein is not only slows down digestion, which helps you to better manage your appetite, but it also signals the release of appetite-suppressing hormones. And the more protein you eat, the more of these hormones that are produced!
Additionally, eating more protein increases the number of calories you burn per day and also helps you to maintain your muscle mass while dieting. The latter is important so you don’t lose your muscle mass and end up looking as if you’ve never stepped foot into a gym.
Yeah, no, thank you.
To learn more about the appetite-suppressing benefits of eating more protein, grab your FREE copy of “Eat More Protein To Lose More Weight!” Seriously, it’s yours absolutely free.
Eat Vegetables With Every Meal
You know vegetables provide essential vitamins and minerals, but it’s the high-fiber and water content that makes vegetables stand-out choices as a part of your wedding day diet. Eating six to eight handful of vegetables per day will help to keep you feeling full so you’re not as tempted to consume those late-night chips or to spend too much time with Ben and Jerry.
The high-fiber content helps to slow down digestion and the high-water content means they take up a lot of space in your stomach. This leads to expansion of the stomach, which ultimately triggers the release of satiety signals to your brain. Oh, and vegetables also provide very-few calories per bite, which means even if you eat a little more than you planned you’re not going to sabotage your calorie deficit.
The same cannot be said for peanut butter…
Start Drinking More Water
Your body is composed of roughly seventy percent water. That should be plenty of reason to drink more, but sadly, it’s not quite motivating enough. But maybe this is.
Not only will staying well-hydrated enhance your focus, clarity, and energy, as well as increase your shins’ shine and glow, but it will also help to curb cravings and better manage your appetite. As I mentioned in the previous section, when a large volume of water (or any fluid) enters your stomach, it forces your stomach to expand. When the nerve endings lining your stomach wall (known as stretch receptors) are stimulated, they trigger the release of appetite-suppressing hormones.
To really maximize this phenomenon, I recommend you drink eight to twelve ounces of water immediately before and after each meal. You won’t be hungry anytime soon after.
For more diet-specific strategies to include in your wedding weight loss plan, check out our article, “The Simplest Wedding Diet. Ever!”
Setting Realistic Expectations
The crash dieting approaches detailed in the beginning of this article may yield more weight loss than implementing the strategies discussed to sustainably maximize fat loss in little time. However, the latter is far less likely to lead to rapid weight regain after your wedding.
Rather than seeking a specific wedding day scale-based goal, we recommend that you focus on eating well and exercising consistently as far in advance as possible leading into your wedding. If you do this without giving into the latest fad or juice diet, we guarantee you’ll love how you look and feel walking down the aisle regardless of what the scale says.