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The Best Calorie Deficit Tips for Brides

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My ultimate goal is for you to feel stronger, more empowered, and confident during your wedding fitness and nutrition journey—and beyond.

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If you’re planning a wedding, chances are you want to look your best. And if you’re trying to lose weight for your big day, know that you’re not alone. It’s completely normal to want to look and feel your best on your wedding day, and eating in a calorie deficit can be a helpful strategy for brides who have a goal of losing weight.

I understand that with all the planning and stress that goes into a wedding, it can be tough to stick to a healthy diet and maintain a calorie deficit. That’s where these calorie deficit tips for brides come in. In this blog post, we’ll share some strategies for making healthy lifestyle changes that can help you feel your best on your big day.

We’ll cover topics like planning ahead and choosing nutrient-dense foods, staying hydrated, and getting regular physical activity. These tips will help you make healthy choices and feel confident and beautiful on your wedding day. Remember, the most important thing is to feel happy and comfortable in your own skin. So let’s get started!

The Key Terms to Learn 

Before we jump into HOW you can stay in a calorie deficit, it is important to understand the difference between a deficit, surplus, and caloric maintenance. 

Check out these definitions: 

Caloric Deficit: When you consume fewer calories than your body burns, your body turns to fat stores for energy. This causes weight loss. You can create a caloric deficit by eating less or exercising more (or both). 

Caloric Surplus: When you consume more calories than your body burns, no weight loss occurs because the extra calories are stored as fat instead of being used for energy. If you want to gain weight, you must create a caloric surplus by consuming more calories than your body uses or expending less energy through exercise or activity. 

Caloric Maintenance: You are consuming the same calories as you are burning daily. This will keep your weight at a static level and avoid major fluctuations. 

Eat Three Healthy, Protein-Packed Meals, and Two Daily Snacks 

Eating three meals and two snacks each day can make it easier to plan and prepare your meals, which can be helpful as you’re busy planning your wedding, or if you have limited time to cook. By having a structured eating plan, you can better track your calorie intake and ensure that you’re getting the nutrients your body needs to function optimally.

By dividing your calorie intake into smaller, more frequent meals and snacks, you can help control your hunger, manage your blood sugar levels, and feel more satisfied between meals.

Here are some tips for making this work for you:

  1. Plan ahead: To make it easier to stick to your meal plan, try to plan out your meals and snacks in advance. This will help you make sure you have the right foods on hand and can help you make healthy food choices when you’re hungry or busy.
  2. Choose protein-rich foods: Protein is an important nutrient that helps you feel full and satisfied, making it easier to stick to your calorie goals. Good sources of protein include chicken, fish, beans, greek yogurt, and tofu.
  3. Don’t skip meals: It can be tempting to skip meals when you’re trying to cut calories, but this might actually backfire by causing you to overeat later on. Instead, try to eat regular, balanced meals to keep your hunger in check.
  4. Make healthy snacks: Snacking can be a helpful way to keep your energy levels up and prevent overeating at meals. Choose snacks that are high in protein and fiber, such as nuts, fruit, and yogurt, to help you stay satisfied. Protein-packed snacks will keep you full longer than carbs like chips or cookies. You could also choose an energy bar instead of a cookie for an afternoon pick-me-up. 

Stay Hydrated 

Staying hydrated is important for maintaining overall health, and it can also be helpful if you’re aiming to eat in a calorie deficit. Drink plenty of water, at least eight 8-ounce glasses daily, to stay hydrated and curb hunger pangs. Drinking plenty of water can also help you naturally burn more calories, not to mention that water will have your skin glowing on your wedding day! 

When you’re dehydrated, your body can’t function optimally, which can make it harder to stick to your diet and reach your weight loss goals. Dehydration can also lead to fatigue, which can make it harder to be active and burn calories.

So how can you make sure you’re getting enough water? Here are a few tips:

  1. Carry a water bottle with you throughout the day. This will make it easier to take sips of water throughout the day, rather than trying to chug a large amount all at once.
  2. Drink water when you’re hungry. Sometimes when we think we’re hungry, we’re actually just thirsty. Next time you have a craving, try drinking a glass of water and waiting a few minutes to see if the craving goes away.
  3. Eat water-rich foods. In addition to drinking water, you can also get fluids from the foods you eat. Fruits and vegetables like cucumbers, watermelon, and strawberries are high in water content and can help you stay hydrated.
  4. Drink water before and after your meals. Drinking a glass of water before a meal can help you feel more full, which can make it easier to stick to your calorie goals. Drinking water after a meal can also help your body absorb the nutrients from your food more effectively.

By staying hydrated and making sure you’re getting enough water, you can help your body function optimally and make it easier to stick to eating in a calorie deficit.

Exercise More 

The more active you are throughout the day, and the more intense your workouts are, the more calories will be burned. For example: 

  • Walking at 3 miles per hour burns approximately 100-250 calories per hour (depending on your body weight). 
  • Running at 5 miles per hour burns approximately 300-500 calories per hour (again, depending on body weight). 
  • A 30-minute swim costs about 200-300 calories; however, swimming laps requires a different technique than walking or jogging 

Build Lean Muscle 

The bride-to-be has many things on her mind. There’s the dress, the cake, and the venue. But there’s also one more thing to add to her list: building lean muscle. Building muscle can be a helpful strategy for brides looking to stick to a calorie deficit diet and reach their weight loss goals. Here’s why:

  1. Muscle burns more calories than fat: One pound of muscle burns more calories at rest than one pound of fat, so the more muscle you have, the more calories your body will burn throughout the day. This can make it easier to create a calorie deficit and lose weight.
  2. Muscle helps with appetite control: Building muscle can also help with appetite control by increasing the production of hormones that help regulate hunger and fullness. This could make it easier to stick to a calorie deficit diet and avoid overeating.
  3. Muscle can improve body composition: In addition to helping with weight loss, building muscle also improves your body composition by increasing the amount of lean tissue in your body and decreasing the amount of fat. This can give you a more toned, fit appearance and improve your overall health.

Overall, building muscle is a helpful strategy for brides looking to stick to a calorie deficit diet in order to reach their weight loss goals for the big day. By increasing the number of calories your body burns, improving appetite control, and improving body composition, building muscle can help you create a calorie deficit and reach your weight loss goals.

An STF Wedding Fitness Program 

When I first started my fitness journey back in high school and college, I had no idea what I was doing or how much work it would take to reach my goals. But with my years of experience and education, I want to share what I know with brides who want to feel confident on their wedding day! 

Each of my programs are designed to teach beautiful brides like yourself how to get in shape and carry healthy habits even after their big day. Come join one of my programs to begin seeing tangible results that will leave you feeling healthier, happier, and more confident than ever! 

The Bottom Line 

There’s no need to completely avoid the foods you love for the sake of appearance. There are many enjoyable ways to go into a caloric deficit that doesn’t involve foregoing wedding cake sampling. 

A slight caloric deficit is all it takes to lose a few pounds before your big day—you don’t have to start eating salads and giving up your favorite foods completely. It’s all about moderation and finding what works for you. 

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About Steph

I specialize in helping brides feel confident in themselves by offering premium wedding fitness and nutrition coaching programs so they can eliminate self-doubt and insecurity.



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