As a bridal fitness personal trainer and nutrition coach, one of the most frequently asked questions I get is, “how do I lose weight for my wedding”? Unfortunately, the answer to this question is not as straightforward as most brides hope it is — the reason behind this is that the perfect wedding weight loss plan is different for everyone.
However, the good news is that once you identify your unique needs, you can work them into a plan designed around the human body in general, leading you to create the ideal wedding weight loss plan for yourself!
Today, I want to focus primarily on the diet and nutritional side of wedding weight loss. So, here are my three tips for creating a diet plan that should help you shed fat before your big day!
Let’s talk about some of the things you should consider about yourself when trying to develop the best nutritional plan for you:
Why do you need to think about these concepts when designing a wedding weight loss plan for yourself? Well, your body is unique, which means it functions in ways that are specific to YOU.
Additionally, you are an individual with your own preferences and ethics. For example, if you identify as a vegetarian, it is unrealistic to start adding tons of animal protein to your plate to help you build muscle. However, this also doesn’t mean you can’t find other ways to hit your higher protein/ lower calorie goals. You just need to choose foods that work for you and your body/personal preferences.
Okay, now that you have considered your uniqueness, let’s discuss the basics of the optimal weight loss diet for the average human. This is what the USDA recommends the average adult diet looks like:
Protein: Studies show that between 10% and 30% of your daily caloric intake should be from protein if you try to slim down and tone up. If it is easier, many individuals have found success in eating 1.2-1.5 grams of protein per body weight in kilograms. For example, if you weigh 68 kilograms (150 pounds), you could shoot for about 82 grams of protein daily.
Carbohydrates: On average, you should aim for 45% to 65% in your daily diet. (Yes, carbs are higher than protein. And no, they do not make you gain weight). Carbs are your body’s favorite fuel source, and eating enough of them every day will help you feel more energized and focused.
Fats: Your healthy fat intake should be around 20% to 35%. Healthy fats include foods like olive oil, salmon, avocado, and nuts.
Calories: If you are trying to lose weight, you MUST be in a calorie deficit. This means that you need to consume fewer calories than you burn each day.
Another HUGE component of a wedding weight loss diet is the consistency in when you eat. It is best to plan your meals out and eat them relatively at the same time each day. This helps your metabolism stay on track and can reduce cravings.
Additionally, hitting all of your macronutrient goals can be difficult for some if you are just eating whatever, whenever. So, I advise you to stick to 3 macro-dense meals and add nutritious snacks throughout the day.
The PERFECT wedding weight loss plan doesn’t exist. Although, you can create an ideal plan for yourself using the three tips I listed above. Focusing on your diet and incorporating it with some exercise is the most effective way (and most often the only way) to lose weight before your wedding day!
If you are struggling to find recipes that fit into your weight loss and fitness goals, come check out my Bridal Body Cookbook! I have designed this cookbook with brides in mind, not only does it feature delicious recipes, but offers meal-prepping templates too!
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