Wedding planning can be a stressful time for any newbie bride or groom. Worrying about the date, venue, flowers, rings, food, etc. is enough to overload anyone’s plate; let alone trying to lose weight for the upcoming big day. Somehow losing weight for your wedding has become something that you hear most brides and grooms for that matter talk about.
Bride arms, smaller dress size, personal trainer, or tan are just a few of the buzz words you or your friends might already be using to describe a bridal transformation. This special day is a great way to get motivated to start a new healthy lifestyle, but that doesn’t mean that healthy eating and exercise has to end right after the wedding. Practicing a healthy lifestyle is something that should be done 365 days a year not just the months or year(s) leading up to a wedding. However, if you still would like to lose weight for your wedding at least promise to do it safely and follow these ten I DOs!
How do I attain that wedding body you might be asking? Well, repeat after me…
1. I DO promise not to skip breakfast or any meals for that matter.
Not only is breakfast the most important meal of the day, it is a MUST for those who want to lose weight and keep it off successfully! Skipping breakfast will make your body think you are starving and slow down your weight loss efforts. Breakfast should consist of 1/3 grains, 1/3 fruit, and 1/3 protein. For example, you could have one cup of homemade oatmeal made with one cup of skim milk and a small banana
2. I DO promise to drink at least 8 (eight-ounce) glasses of water daily.
Our bodies’ signal for thirst is very similar to that of hunger. So, if you can’t decide if you are hungry or thirsty try drinking 8-16 ounces of water before a meal or snack. This simple trick will keep you hydrated and help prevent you from overeating. According to The Dietary Reference Intakes (DRI), it is recommended for women to consume 2.7 liters of water per day. This amount equals 16 (eight ounces) glasses of water a day.
3. I DO promise to consume a small snack or meal every 2-4 hours.
It takes energy to burn energy. Consuming a small meal or snack every 2-4 hours will help keep your metabolism (energy burning system) up and may help prevent you from overeating later. For example, if your body goes longer then four hours without eating your brain tells your belly don’t growl everything will be just fine, but once you get to that next meal your brain tells your belly eat up because it doesn’t know when your body will be fed again. If you know you will be out finding a venue or interviewing photographers bring a snack with you. Try putting a snack box of raisins, a cheese stick, plastic bag with 1/4 cup of unsalted nuts, or small fruit in your purse/ briefcase/ tote on the way out the door to hold you until your next meal.
4. I DO promise to fill half of my lunch and dinner plates with vegetables.
At lunch and dinner practice filling half of your plate with vegetables. They can be steamed, boiled, raw, grilled, etc…just make sure they are there. However, I would not recommend loading them with oils, cheeses, and butter if you are trying to lose weight. This food group is unlimited. Vegetables are packed with vitamins, minerals, and fiber! You can eat as many vegetables as you want throughout the day to curb your appetite and fill you up! Note: corn, peas, and potatoes are starchy vegetables and the only three that you do need to limit and watch your portion sizes.
5. I DO promise to exercise 60-90 minutes on most days of the week.
The USDA Dietary Guidelines recommends about 60 minutes of moderate- to vigorous-intensity activity most days of the week to help manage body weight and prevent gradual, unhealthy body-weight gain in adulthood. However, if your goal is weight loss the recommendation increases to 60 to 90 minutes of moderate-intensity physical activity most days of the week. A healthy weight loss program combines both healthy eating and exercise.
6. I DO promise to lose weight in a healthy manner.
A healthy weight loss should be between 1/2 pound to 2 pounds per week. If you lose weight too quickly you may lose muscle, bone and water in the process and are more likely to gain all the weight back. A healthy weight loss program takes time, so start your healthy lifestyle routine at least a few months prior to your wedding.
7. I DO promise to avoid any crazy FAD diets.
There are no quick fixes or weight loss secrets! Eating healthy and exercising takes time and dedication. There are no magical weight loss pills, diets, products, or drinks. To help spot a fad diet check out this blog post – “What puts the FAD in Fad Diets?”
8. I DO promise to get adequate sleep.
Adequate sleep will help any soon-to-be bride feel refreshed and energized! The National Sleep Foundation recommends that adults get between seven and nine hours of sleep each night. Several studies have shown that individuals who get only five or six hours of sleep are more likely to gain weight. It is thought that sleep quality and quantity control the hormone called ghrelin. Ghrelin is also called the ” hunger hormone” for it controls appetite.
9. I DO promise to get weight loss guidance from a primary care provider and dietitian.
I hope this one is self -explanatory. Contacting your primary physician and/or registered dietitian is recommended before starting any weight loss program. Starting off with guidance and science-based advice from a qualified health care provider can make the difference in reaching your weight loss goals!
10. I DO promise to love, value, and honor my body regardless of its size and shape.
After all, it is your body that will get you down the aisle to your soon-to-be husband or wife 😉
References:
- Chaput JP, Després JP, Bouchard C, Tremblay A. The association between sleep duration and weight gain in adults: a 6-year prospective study from the Quebec Family Study. Sleep. 2008;31(4):517-523.
- Lyytikainen P, Rahkonen O, Lahelma E, Lallukka T. Association of sleep duration with weight and weight gain: a prospective follow-up study. J Sleep Res. 2011;20(2):298-302.
- Stengel A, Taché Y. Ghrelin—a pleiotropic hormone secreted from endocrine X/A-like cells of the stomach. Front Neurosci. 2012;6:24.
- Watson NF, Harden P, Buchwald D, Schur E., Goldberg J. Sleep duration modifies the heritability of body mass index. Poster presented at the Annual Meeting of the Associated Professional Sleep Societies LLC, 2011. http://www.journalsleep.org/Resources/Documents/2011abstractsupplement.pdf. Accessed July 25, 2013.
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