Losing weight is always a challenge, but it can be even more difficult when you have wedding planning on your plate. Here’s a simple guide to help you achieve your wedding weight loss goals and feel your best on the big day.
If you’re engaged and have set a wedding date, let the festivities begin! But let’s be real, there’s also a lot of planning involved. You make a guest list, find the perfect venue, book a caterer, and check off a thousand other things on your wedding to-do list.
If you’re also looking forward to losing a few pounds for your big day, with a little extra planning you can set yourself up for success. With a few weight loss strategies in place and the right mindset, building the wedding day body of your dreams doesn’t have to be stressful.
To lose weight on your wedding day, here’s what not to do.
Don’t have unrealistic expectations Planning your wedding is pressure enough; don’t stress yourself out hoping to change your body overnight. Experts recommend setting a weight loss goal of 1 to 2 pounds per week. This may not sound like a lot, but it can add up to up to 8 pounds of weight loss per month. Not bad at all.
And it’s achievable for most of us. With a realistic goal in place, you will be more motivated to stick to your weight loss plan.
Advice:
As you become active and improve your diet, you may lose more than 2 pounds at first. Often it’s water weight and the result of healthier choices, but it’s normal for it to slow down. If you can’t get past a plateau, consider seeking help from a nutritionist or fitness trainer.
Comparison is the thief of motivation. Focus on your own progress.
Give up comparisons Your body is unique. The rate at which we lose fat is different for everyone. Some of us can give it up quickly and others have to work a little harder. How quickly this happens can depend on many factors beyond our control, including our age, genetics, and gender.
Instead of using other people online for comparison (who have been training for years or are genetically blessed), look to use them as inspiration to stay consistently active and eat healthy. Once you begin to love and accept your body, you will be more motivated to make healthy choices.
Don’t be obsessed with scale Using a scale is a good way to get a starting measurement and a general idea of how much you want to lose. But did you know that our body weight can fluctuate by about 5 pounds per day? Factors that affect this fluctuation include the time of day, what you eat and drink, and hormones.
Building muscle through strength and resistance training can make us gain weight while staying slimmer. This is a good thing since muscle increases our metabolism, helps our body burn more fat and gives us a more defined appearance.
Instead of focusing only on your weight, take measurements of the circumference of your waist, arms, thighs, and calves. Go back and record these measurements once a month to see how you are progressing. Plus, if your clothes seem looser, you know you’re going in the right direction.
Don’t cut your calories too much and starve yourself Trying to lose weight too quickly is unsafe and will do you more harm than good. Not eating enough causes fatigue and weakness, and can increase the risk of injury during training. In the long term, a poor diet will harm your metabolism.
Putting your body into starvation mode makes it harder to lose fat if it doesn’t think it has enough fuel to meet its needs. Instead of cutting your calories too much, focus on preparation healthy and balanced food choices this will help energize you and keep you satisfied. Even more than physical exercise, eating well is essential to obtain results.
Don’t fall into the stress trap We can all agree that planning a wedding is a stressful and emotional time. And in times of stress, it’s easy to turn to desserts, high-calorie junk, and fast food for comfort.
Sugar and refined carbs taste really good. And research shows that they also activate the pleasure and reward part of the brain. This triggers the release of dopamine, the body’s feel-good chemical, which is why we naturally crave it in times of stress. [1].
But while that donut may do us some good in the short term, those “innocent bites” can undo all your hard work. Making poor food choices can also trigger feelings of guilt and shame, leaving us even more stressed. Instead, find healthy ways to treat yourself when you need something sweet, like a piece of dark chocolate or berries with Greek yogurt.
Here are other strategies to help you lose weight for your wedding.
Setting a weight loss goal can be intimidating at first, but by following a few simple guidelines and committing to a healthy lifestyle, you can successfully lose weight for your wedding.
A clear objective and a realistic timetable make all the difference.
1
Set your weight loss goal before marriage You’ll be happy to know that you’re more likely to achieve a pressing weight loss goal as long as you have a plan in place. Your wedding date is a set deadline, but give yourself some wiggle room for fittings and celebrations.
Instead of declaring that you will lose a lot of weight between now and your wedding, an effective and body-friendly approach is to set a small weight loss goal per week. Which example below seems feasible?
I want to lose 50 kilos I can lose 1 pound this week Focusing on what you can do each week will help you stay motivated and on track as you gradually move toward your larger goal. For healthy weight loss, try to lose 1 to 2 pounds each week until you reach your goal weight.
Timeline for weight loss of 1 to 2 pounds per week:
2 weeks: 2 to 4 pounds 1 month: 4 to 8 pounds 3 months: 12 to 24 pounds 6 months: 24 to 48 pounds 1 year: 50 to 100 pounds Even if you don’t see results immediately, don’t give up. Weight loss happens at different rates for all of us based on genetics, age, gender and hormones. It’s also common to reach a plateau after initial weight loss. This is completely normal and a fitness trainer can make a huge difference in helping you get through it.
Tip for preparing for the wedding:
Check with your seamstress or tailor about their policies regarding final fittings in the last two weeks before your wedding. Requiring additional changes after your last scheduled fitting will likely cost you more money. Try to maintain your weight after your final fitting so you know your dress or suit will fit you perfectly. 2
Here’s how many calories you need to burn to lose weight The truth is simple: to lose weight, you need to burn more calories than you eat. It’s best to burn calories through a combination of a low-calorie diet and increased physical activity through exercise.
To lose 1 kilo per week: burn 500 more calories than you eat each day To lose 2 pounds per week: burn 1,000 more calories than you eat each day Use the calorie counter below to help you estimate how many calories you should eat each day.
Apps like MyFitnessPal are very useful for tracking your daily calories. They can calculate how much you should eat each day and integrate with your fitness watch to collect calorie consumption data from your daily activity and workouts.
3
Start intermittent fasting Intermittent fasting (IF) has been making waves in the health and wellness world, and for good reason. Studies show that IF, which involves alternating periods of eating and fasting, is effective and can help you burn more fat. A 2015 review found that any style of intermittent fasting will result in some weight loss.
The simplest method is 16/8. Here’s how it works:
The 16/8 method:
Only eat within an 8 hour window during the day Fast for 16 hours (while you sleep counts!) If you eat dinner at 7 p.m., don’t eat again until 11 a.m. the next morning. Repeat this cycle every day During the fast, only drink calorie-free drinks like water, black coffee, and tea. IF can be difficult at first, but you can gradually work your way up to 16 hours. Another popular method is the 5:2 diet, where you eat normally five days a week and only consume 500 to 600 calories the other two days. This may be more difficult to maintain if you exercise regularly. A natural supplement like Calocurb The man also helps reduce your hunger while you fast.
A note on GLP-1 drugs:
GLP-1 receptor agonists (like semaglutide) have become widely discussed weight loss options. If you’re curious about whether they’re right for you, talk to your doctor well before your wedding. They require a prescription, take time to work, and are not suitable for everyone. The strategies presented in this guide work stand-alone and complement any medically supervised plan.
Mindful eating and meal planning are two of the most effective tools for losing wedding weight.
4
A meal plan is the recipe for success Meal planning is a great way to portion out your food so you don’t overeat. When you cook more at home, it’s easier to cut out refined, high-calorie, low-nutrient processed foods. By balancing protein, carbs, and fats, you will set yourself up for success on your weight loss journey.
What to focus on:
Increase your protein intake: You’ll feel fuller for longer and boost your metabolism. Your body also uses 30% of the energy from protein to break it down. Aim for lean sources like chicken, turkey, fish and legumes. Limit meat and red. Choose complex carbohydrates: Whole grains, sweet potatoes and butternut squash are great options. Avoid refined processed carbohydrates like white bread and sugar, which raise blood sugar and can cause cravings. Add healthy fats: Avocado, olive oil, and nuts can help you feel full and support your overall health. Eat them in moderation as they are high in calories. A simple way to fill your plate:
50% vegetables or greens 25% protein 25% complex carbohydrates (sweet potatoes, brown rice, etc.) A thumb-sized amount of healthy fat (avocado, olive oil, etc.) When you prepare healthy choices, you’ll be less likely to leave the menu and gorge on junk. If you’re strength training, don’t forget a post-workout protein shake to help build and repair your muscles. Preparing healthy snacks will also give you energy throughout the day. Most meal planners cook on weekends to prepare meals for the week. If you don’t like cooking or don’t have time, consider ordering from a healthy meal delivery service.
“When you have healthy choices prepared, you will be much less likely to consume junk when stressed.”
5
Make exercise part of your routine Exercising without taking care of your diet won’t get you far when it comes to weight loss. But making exercise part of your daily routine is still a very important part of the process. Although it can be difficult to get started, if you find fun ways to exercise, it won’t feel like a chore.
Try activities like hiking, cycling, dancing or skating. Whatever makes you happy and energized. You can also join a gym or take daily brisk walks in the park. And your steps count! Work up to 10,000 per day. Learn more about how walking promotes fat loss and why it’s one of the most underrated tools.
If you want to workout at home, you can find free fitness classes on YouTube or use an app to guide you through your daily workout. Consider using a fitness watch l Buy a Fitbit or Apple Watch to stay motivated and estimate how many calories you burn each day.
While it’s important to make time for regular exercise, you don’t want to overdo it, especially if you’re just getting back into a routine. For practical strategies, check out our guide to stay fit at home.
Need help with a training plan? Try our Favorite fitness app, Future.
6
Find healthy ways to manage the stress of planning a wedding Stress can increase the hormone cortisol, which can trigger weight gain, bloating, and food cravings. Active means for reduce stress include getting out into nature, meditation and exercise. Yoga is a wonderful way to relax while building strength and increasing flexibility. Even a brisk walk can increase endorphins, burn calories and reduce appetite.
As your wedding day approaches, don’t forget to take the time to pamper yourself by soaking in a bath or heading to the spa for a facial or massage. And don’t forget to prioritize sleep. A healthy body and mind can contribute to a successful and stress-free wedding planning experience.
7
Stay hydrated and learn to love water Soft drinks and sugary coffee drinks are filled with empty calories that prevent weight loss. Studies show water can help suppress your appetite, boost your metabolism, and promote fat loss. Plus, it’s calorie-free!
See also
Aim to drink half your weight in ounces each day. So if you weigh 150 pounds, drink 75 ounces. You may need more if you exercise intensely or live in a dry climate. If you’re still used to drinking more water, add slices of lemon, lime, or grapefruit to infuse flavor. Unsweetened black, green, and herbal teas are also great options. Green tea contains compounds that increase metabolism and promote fat burning.
8
Avoid drinking alcohol (for a while) Weddings are a time for joyful celebrations. But consider reducing or eliminating occasional alcohol consumption before your wedding day. You’ll avoid bloating, dehydration, and extra empty calories from drinking alcohol.
Low-calorie options if you indulge:
Wine (120 to 150 calories) Extra dry sparkling wine or champagne (100 calories) Light beer (100 to 140 calories) Liqueur (vodka, tequila, gin) with club soda or diet mixer (about 100 calories) High-calorie cocktails to avoid include margaritas (300 to 500 calories), Long Island iced teas (400 to 500 calories), and any sweet, fruity, or creamy cocktails like daiquiris (250 to 500 calories).
9
Track your progress to stay accountable Staying motivated to achieve your goals can be a challenge. That’s why it’s important to have ways to hold yourself accountable. In a journal, calendar, or app on your phone, track your weight, measurements, and physical activity to see how you’re doing and make adjustments along the way.
Creating a vision board or Pinterest board with fitness motivational quotes and images can inspire you. These positive reminders can help you keep going when you don’t feel like working out or are tempted by a cheat meal. If you find you’re making a mistake, set a reminder to track your food intake and exercise habits again.
10
Take progress photos to validate your hard work Often we feel like we’re exercising and eating right, but we don’t see these results. But the positive changes, although subtle, are there, even if we don’t see them. The scale can be misleading since our weight can fluctuate by 2 to 5 pounds in response to hormones or what we eat.
Taking progress photos can be a powerful tool to help you visualize your progress. It’s also a wonderful way to track your journey so you can see how far you’ve come when you reach your goal. Take photos consistently, monthly or weekly, always at the same time of day. It is best to do it in the morning, before eating and after using the toilet. Get both sides, front and back. For consistency, wear the same clothes and opt for good lighting.
11
Celebrate and reward your achievements along the way Rewarding yourself for meeting your weekly and monthly goals will help you stay on track, keep your morale high, and maintain your positive momentum. A reward can range from buying new workout clothes after losing 2 pounds to enjoying your favorite dessert after losing 20 pounds. The key is to find something that makes you feel good and motivates you.
If you make a mistake or have a difficult day, don’t worry. This only leads to frustration and, in the worst cases, complete abandonment. Instead, take time to relax and reflect on your successes. Then resume your healthy habits the next day. Discover other ideas for sustainable weight loss methods that are built to last past the wedding day.
12
Having a support system in place is essential One of the biggest challenges you’ll face when trying to lose weight for your wedding is maintaining your motivation. When times are tough, having a support system to encourage you can be empowering. Having someone to hold you accountable significantly increases your chances of reaching your weight loss goals by 95%.
How to find help:
See if any family members, friends, or party members want to get in shape with you. Train with your partner Join an online fitness or wellness community or forum focused on your goals Find weight loss or fitness motivation content on social media and use relevant hashtags to connect with others on the same journey. Check if your gym offers a local meetup or online discussion group Choose someone who is a positive influence who you trust and who will support you throughout your weight loss journey. “Having someone to hold you accountable dramatically increases your chances of reaching your weight loss goals by 95%.”
13
Calling on a physical trainer can be a game-changer We’ve already said that you’ll be 95% more likely to achieve your goals if you have someone watching you. If you’ve ever struggled to get in shape on your own, a fitness trainer can help you develop a healthy weight loss and exercise program so you can finally achieve your goals. If you’re short on time and can’t meet with a trainer at your local gym, consider a remote online trainer.
The only app that combines daily accountability with personalized training plans and does both incredibly well is Future Fitness, a virtual training application. Designed around the science of what motivates us to stay on track, Future is unique because:
You will be matched with your own professional fitness coach They will create personalized weekly training plans for you that can be changed at any time. Your future fitness coach will contact you and message you every day to motivate you to exercise, eat healthy, and help you get through weight loss plateaus. It’s like having a friend who can help you with fitness and nutrition advice while keeping it fun. Many coaches have worked with Olympic, professional and collegiate athletes. Read their incredible bios here.
Future connects you with a real coach who contacts you daily.
With Future, you don’t need any special equipment and workouts can be done indoors, outdoors, at home, in the park or at the gym. It all depends on what makes you happy to move.
Online personal fitness training with the Future Fitness app Weight loss isn’t always easy, but your future is oach fitness will help you stick to an exercise and diet plan. The more results you see, the more motivated you will be to continue.
Conclusion Losing weight before your wedding day shouldn’t be a source of anxiety. By eating a balanced diet, staying active and managing stress, you can achieve your fitness goals, feel confident and look radiant on your wedding day. If you need help, ask for it. Hiring a fitness trainer or personal trainer can help take the stress out of developing an exercise program that works for you while supporting you every step of the way.
Want to lose weight for your wedding? Try the Future app for yourself risk-free. Limited time offer: As a Better Living reader, join Future today and your 1st month is 50% off!
Additionally, Future offers a 30-day risk-free trial. Now go choose your coach to start your fitness journey today!
Further reading Learn more about the benefits of online training
Find out how to stay motivated to exercise
See our full Future review
Find out how to quickly lose the last 10 kilos
Better Living may earn commissions through affiliate links and may occasionally offer sponsored or partnered content. If you make a purchase through our links, we may receive a small commission at no cost to you.
