Fat to Fit – How to Lose Weight for Your Wedding

The wedding is one of the most important days of an individual’s life. Months of planning go into creating the perfect look on a special day, and of course, it has to be the best!

For many brides and grooms-to-be, achieving their ideal wedding day physique becomes challenging, but we are here to help!

Our personal trainers have curated this “Fat to Fit” guide to help you lose weight for your D-day!

But before we start, “Always remember that every curve and body is beautiful the way it is; there is no need to feel pressured to achieve a certain beauty standard. Instead, do regular exercising to maintain a healthy weight for the long term.”

How to Lose Weight for Your Wedding?

• Start early & set realistic goals.

Great things take time, and so does a fit and healthy body. Wedding planning can be stressful, and the weight-loss journey adds to it. Before starting, give yourself ample time to set realistic goals. Make a to-do list and stay committed to it.

Starting early means you can focus on making healthy changes that last, rather than resorting to drastic measures, which are obviously not good for health.

Further, every individual has different body types, and some diet changes result in unpleasant symptoms and nutritional deficiencies, like fatigue and constipation.

And who wants to be sick on their special day? Obviously, no one! So, by starting early, you can analyze if the planned changes are suiting your body. If not, change them because you have enough time left for a new plan. So don’t wait – start making changes today and get ready to shine on your wedding day!

• Cut on calories

Does dieting only mean cutting calories? Many of you might believe that, but this is not true!

In fact, humans need a certain number of calories to function properly. This number varies based on factors like diet and activity level, so it’s not a one-size-fits-all calculation.

Now, 1 pound (0.45 kilogram) of fat is equal to 3,500 calories. You need to cut almost 500 calories daily to lose 1 pound of fat in a single week.

Eating too few calories can have serious health consequences beyond just weight loss, while at the same time, extreme calorie intakes impact cardiovascular health and overall well-being.

Now the question arises: How to calculate calorie needs?

Calculating your calorie needs involves a bit of math, but it’s not as complicated as it may seem. Simply use a calorie calculator, and you are done!

Although the numbers aren’t precise, these tools can still give you a good estimate of how many calories you should aim for each day. Also, listen to your body and adjust your calorie intake based on how you feel and your progress towards your goals.

• Manage stress

Taking stress is a natural human behavior, but how you handle it can make a big difference.

Here are some tips and tricks for managing stress effectively.

1. 1. Identifying the trigger point is the first step to managing it. Figure out what’s causing your stress so you can address it head-on, whether it’s wedding-related tasks, work deadlines, or personal pressures. Get support from a trusted friend or family member.
   2. Feeling overwhelmed by a long to-do list? Cut it down into smaller, more manageable tasks, prioritize what needs to be done, and tackle one thing at a time.
   3. Set boundaries and learn to say no to additional commitments. It’s okay to prioritize your own well-being; don’t overthink about it.
   4. When stress levels rise, practice stress reduction techniques like yoga and meditation. Experiment with different techniques to see what works best for you.

• Get adequate rest

Many to-be brides and grooms overlook the importance of rest and recovery during busy wedding preparations. However, this will only make them look tired on the big day!

If you don’t want your face to look tired and puffy, get enough good sleep, aiming for seven to nine hours per night. This also helps in weight loss as it balances your hormones, keeps stress in check, and even controls cravings.

Remember, proper rest is just as vital as exercise and nutritional eating when it comes to reaching your weight loss goals. Your body will thank you for it!

• Planning your diet

Now comes the most important part of the weight loss journey: diet planning. Here’s how to approach it.

1. Consume fewer carbs: By adopting a low-carb diet, you’ll be able to lose several pounds. Generally, people consume between 225 and 325 grams of carbohydrates, but you should cut it to 50 to 150 grams of carbs daily.

 2. Add fruits and vegetables to the meal: It would be best to add raw vegetables like carrots, cucumbers, and tomatoes in the form of salad. Talking about breakfast, you can have fruits in the breakfast with a glass of juice.

3. Increase protein intake: A low-carb meal can make you hungry. To combat this, add some quality high-protein foods to your diet, such as eggs and seafood. Along with making you feel full, good protein intake helps to tone and repair muscles, which will help you glow from within on your special day.

4. Don’t starve: This is one of the biggest mistakes that many brides and grooms-to-be make. They think starving helps them lose weight early, but let’s break the myth here. Starving never helps; instead, you’ll end up eating more! So, rather than skipping meals, eat smaller meals more often throughout the day. It keeps your metabolism going and prevents you from getting too hungry. Also, you can try intermittent fasting!

5. Reduce alcohol intake: Cut back on alcohol, as it’s high in calories, anywhere between 3 to 10 pounds. In fact, we suggest you restrict alcohol intake till your D-day. It will not only become an obstacle in the weight loss journey but also affect the skin, as you might get pimples.

6. Never skip breakfast: Always start your day with a healthy breakfast, no matter if you are dieting or not. Breakfast is the most important meal of the whole day, so you must eat nutritious and full-filling food to have energy throughout the day. Skipping it can lead to overeating in the future. Try to include protein, whole grains, and fruits or veggies in the breakfast.

7. Stay hydrated: Hydration, Hydration, and Hydration! You must be wondering why we are bragging so much about hydration, but it’s true that water is a vital factor in weight reduction. This is a simple mantra that works as a game-changer! It is suggested to drink at least two to three litres of water daily. To ease the process, you can carry a sipper or a water bottle!

8. Avoiding eating on the go: Eating on the go often leads to mindless munching, where you’re not paying attention to what or how much you’re eating. This can result in overeating and consuming more calories than actually required. Try to avoid this as much as possible.

• Add exercise to the routine

Only dieting is not enough to lose weight; but you must also focus on building an exercise routine.

If you are new to exercising, start slow; don’t go all out right away. Begin with easy workouts and slowly make them harder as you get used to them.

Do a mix of exercises: some that get your heart pumping (like walking or biking) and some that make your muscles stronger (like lifting weights or doing push-ups).

Also Read: 10 Easy Exercises to Do at Home for Beginners

Never feel pressured while exercising; make sure you enjoy what you’re doing otherwise, you might not get the desired results. Listen to music you love, find a friend to work out with, or choose activities that make you happy.

Further, following a schedule is also vital. Treat your exercise time like a meeting you can’t miss and do it at the same time every day so it will become a habit.

In the beginning, aim for 30 minutes of exercise three times a week. Remember not to overdo it. Too much exercise can make you tired and might even lead to getting hurt. Find a routine that’s just right for you and keeps you feeling good.

And don’t forget, exercise isn’t just about losing weight – it’s also about feeling happy and healthy!

What are some common pitfalls to avoid when trying to lose weight?

• Doing everything too much or too little

Good things take time! Doing everything in excess or too little can hinder your progress.  

If you think you’ll lose weight by eating too many or too few calories or by not exercising or exercising too much, you’re wrong! 

It’s essential to find the right balance when it comes to achieving your weight loss goals. 

• Not drinking enough water

One of the biggest mistakes that many individuals make is not drinking enough water, which unfortunately results in dehydration. Stay hydrated by drinking a lot of water throughout the day and limiting sugary beverages and alcohol. 

• Impatience

Weight loss is a journey that is incomplete without patience and consistency. Those who have unrealistic expectations will definitely be discouraged in the future because nothing happens overnight. 

So, avoid getting discouraged if you don’t see immediate results. Instead, focus on making small, sustainable changes to your lifestyle and celebrate progress along the way.

• Relying on fad diets

Fad diets might promise fast results, but they usually don’t work for long. Instead of trying the newest trend, focus on eating a balanced diet with lots of healthy foods that are good for you and give your body the nutrients it needs to stay healthy. 

The Bottom Line

Will dieting and exercising be fun? Obviously not, but was it worth it? Hell yes! The weight loss journey will not be smooth, and you will face many challenges. However, to remain focused, it’s essential to recognize that weight loss is more than merely fitting into a specific outfit or appearing a certain way in photographs. 

Each individual’s weight loss journey is unique, so it’s unproductive to compare oneself to others. So, stay positive, focus on your own journey, and recall that every step forward is a step toward a healthier, happier you.

If you want personalized guidance and assistance, seek help from a personal trainer to achieve your goals effectively and sustainably.

Frequently Asked Questions (FAQs)

1. When should I start losing weight for the wedding?

There is no right answer to this question! It totally depends on how much weight you want to lose before the wedding day. Generally, a safe weight-loss rate is around 1 to 2 pounds per week. 

2. What should be my diet routine before the wedding?

Make a diet plan routine, including balanced meals with healthy fats and protein-rich supplements. Also, incorporate different fruits and vegetables to the diet and aim to drink at least 8-10 glasses of water. 

3. Should I hire a personal trainer to help me with weight loss?

Assistance from a professional personal trainer provides valuable guidance, support, and accountability on your weight loss journey. They will assist you with customized exercise and diet plans to help you achieve your goals safely and effectively.

4. How can I look and feel the best on my wedding day, regardless of my weight?

Remember that an individual’s worth is not determined by their weight and appearance. So, instead of taking it as a burden, you should only focus on being happy on your special day. Surround yourself with supportive loved ones, and prioritize joy and celebration. 

5. What is the 30-30-30 rule for weight loss?

The 30-30-30 rule entails eating 30g of protein within 30 minutes of waking up, which is followed by 30 minutes of low-intensity cardiovascular exercise. However, this approach won’t work for everyone, so it would be better to follow a personalized diet plan.