Many people want to lose weight for their wedding day, but that doesn't mean you should feel pressured to do so. If you are hoping to look and feel like your best self on your big day, it's important to look beyond a certain number on the scale. Instead, you can modify your lifestyle to include a healthy, balanced diet and regular exercise to maintain a healthy weight for the long term.
As your wedding day approaches, you may be feeling more motivated than ever to reach your weight loss goal—perhaps even in a short timeframe.
While some people may want to lose weight as their wedding date gets closer, it's important to pursue your goal safely and in a way that will help you sustain your results. Here are a few guidelines to help you reach your wedding weight loss goal in time without putting your health at risk.
Weddings can cause jitters for everyone. Jumping straight into a crash diet will only add to your anxiety. So-called "crash" or "fad" diets are often based on eating far fewer calories than is sustainable.
You may see a change in the scale, but looks can be deceiving—often, your body is losing water rather than weight. If restriction goes on long enough, your body will conserve fat and start using up muscle (including heart muscle) to provide energy.
Weight loss that results from extreme caloric restriction may also be accompanied by a host of unpleasant symptoms, many of which are the result of nutritional deficiencies (e.g., fatigue, constipation, diarrhea, heart palpitations, and changes to your hair, nails, and skin).
Try taking the same strategic approach to weight loss as is recommended for wedding planning; set clear goals for yourself each week as you would for tackling guest lists, menu planning, venue scheduling, and wedding party fittings. Putting it all down on paper can also help you stay objective and committed.
Set realistic goals for yourself. In the same way that you might meet with a caterer to plan a menu based on your tastes and budget, consider consulting with a registered dietitian to outline a weight loss plan based on your goals and timeline.
Diets that promote significant caloric restriction aren't just unsustainable, they also deprive your body of the energy it needs to function.
15 BS Weight Loss Facts That Everyone Thinks Are TrueTo most people, dieting means cutting calories. While this may be broadly true, for you to be successful in achieving your weight loss goals, you need to figure out not only how many calories to cut, but the sources you should target.
Consider calories from fat, for example. One pound of fat is equal to approximately 3,500 calories. To lose one pound of fat per week, you would need to cut an average of about 500 calories each day from your diet.
If you're only looking at the numbers, you might be reasoning that if you cut an average of about 1,000 calories per day, you could easily lose two or more pounds a week. But weight loss is more than a number's game or a simple mathematical equation.
First, there is a minimum number of calories you need to eat in a day for your body to function. Depending on a variety of factors unique to you, such as what you eat and how active you are, the number of calories you burn in a day won't be exact.
It's also important to remember that while you can make decent estimates of the calories in the foods you eat, these numbers aren't exact either. While the math can serve as a guide, it isn't a concrete directive.
Average Daily Caloric Needs for WomenTo maintain weight: 2,000 to 2,400 calories
To lose a pound/week: 1,500 to 1,900 calories
To maintain weight: 2,400 to 3,000 calories
To lose a pound/week: 2,000 calories
Note: The number of calories an individual person needs also depends on other factors, such as age and activity level.
You should also be aware that if you eat too few calories, you'll be doing more harm than good — and not just in terms of meeting your short-term weight loss goal. The long-term health consequences of extreme caloric deficits can affect everything from your cardiovascular health to fertility. If you find yourself eating fewer than 1,000 calories a day, you could be putting your health in danger.
When you're ready to set safe and realistic weight loss goals, an online calorie counter can help you estimate the calories you should eat each day. Again, while the numbers aren't exact, tracking what you eat, how much you eat, and even when you eat can help you stay accountable.
These tasks can also help you curb "mindless" eating and help you identify extra added calories, such as milk in your coffee or butter on your toast, that you hadn't thought of before.
You can also use an online weight loss calculator to get an idea of how many calories you need to eat each day. These calculators use one of several formulas based on your age, height, and current weight. Some may also incorporate the target date for reaching your goal (your wedding, in this case) and how many pounds you would like to lose.
If your reduced calorie intake approaches 1,200 per day, you'll need to speak with your doctor to see if this is safe and advisable based on your age and current health.
While you may be tempted to cut out entire food groups, you want to make sure your diet is still nutritious, varied, and balanced. In fact, if you're eating fewer calories, the composition of each one will matter even more.
Wedding planning can be stressful enough without the mood swings and cravings that come from cutting carbs, or the fatigue from anemia and nutritional deficiencies. A balanced diet will provide you with the energy you need to stay focused and, most important of all, enjoy every moment of your day once it comes.
You can adjust the ratio of different food groups and macronutrients in your diet to promote safe weight loss without cutting them out entirely. Here are some guidelines to help get you started:
Studies have found that people who consumed 25% to 30% of their calories from lean protein lost more body fat and increased the number of calories that their bodies burned at rest.
Diet isn't the only factor to consider when planning for weight loss. Exercise supports the process by ramping up your metabolism (the conversion of calories and oxygen into energy). You don't have to spend hours at the gym or run a marathon, but thinking back to the weight-loss equation, the goal is to burn more calories than you eat.
Here are four tips to keep in mind when you're planning a workout routine:
If you have never worked out before, start with 30 minutes of exercise three times a week. On your days off, try to fit in a 30-minute walk at moderate intensity (your breathing is heavier but you can still hold a conversation).
If you already exercise regularly, try switching to higher-intensity workouts (such as interval training, circuit training, or HIIT). These workouts stimulate weight loss and take less time than a regular workout. You may want to work with a personal trainer who can help you stay focused and motivated, but also provide guidance so you don't get carried away.
As with diet, you don't want to overexercise. Exercising too much won't just exhaust you, but also significantly increases your risk of injury.
Ideally, find a workout routine that includes fun and challenging activities you can stick to. Regular physical activity will aid your weight loss goals but exercise can also help reduce anxiety and stimulate mood-boosting endorphins.
7 Exercise Tips That Make Weight Loss EasierIf you're feeling overwhelmed, don't forget that between working out and meal planning, there are other important forms of self-care that will help you survive wedding planning and reach your weight loss goal if you have one.
Since it is not recommended to lose more than 1–2 pounds per week, it will depend on how much weight you are hoping to lose before your wedding day. If 5 pounds is your goal, you could probably meet that goal in about a month through a healthy diet and consistent exercise.
Two months prior to your wedding day is plenty of time to lose up to 10 pounds by following a healthy weight loss plan. If you are trying to lose more than that, you may need to give yourself additional time.
A combination of a healthy diet and regular exercise that includes cardio and strength training is a proven method to burn fat and build lean muscle. However, fat loss is almost always experienced all over the body and it is not possible to spot reduce belly fat.
Many brides-to-be feel pressure to lose weight before their big day so that they feel good about how they look in their dress and their wedding photos. But just because many people think they should lose weight for their wedding day doesn't necessarily mean that you have to.
Every plan—whether for a wedding or weight loss—will have its challenges. To stay calm and focused, remember that losing weight is about more than fitting into a dress, suit, or tuxedo, or looking a certain way in photos. Think about it as a lifestyle change rather than a one-time goal.
Remember, every weight loss journey is different for everyone and you should try to avoid comparing yourself to others. The benefits of being at a healthy weight will help you endure the ups and downs of wedding planning, allow you to enjoy your special day, and will stay with you long after you say "I do."
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