You are deep into your wedding planning and are just one week away from marrying your best friend and greatest love, and you are SO excited, right? But there is just that one nagging thing in the back of your head: your wedding dress feels a little snug and you are feeling self-conscious about wearing it in front of all your families and friends, but it’s too late to start with a healthy diet and regular exercise now…

Well, not exactly!

While one week is not very long and a regular weight loss journey is much longer, there is still a lot that can be done to help you fit more comfortably in that wedding dress.

With only seven days, major weight loss is not the goal. That’s considered a crash diet and it’s only good for short-term results, and it comes with a lot of negative things afterwards. It would not be healthy, or realistic, to try to lose a large amount of weight in such a short time. BUT don’t lose hope! By focusing on eating healthy food and cutting your calories, you can decrease water weight and bloat for a slimming effect before you walk down the aisle, which will make you feel more comfortable in your wedding dress.

How to Lose Weight for Your Wedding One Week Away

There are several ways to cut a few pounds just before you walk down the aisle and to feel confident in your gorgeous dress.

Drink Lots of Water

I know it might sound counterintuitive, but drinking water does not cause you to retain water. In fact, it’s quite the opposite. Water retention is caused by dehydration, so staying hydrated will help you to lose water weight. 

As an added bonus (or two), drinking more water helps you feel full so that you do not overeat. AND drinking more water improves your skin!

Cut some Calories

Even though this is not the time for huge weight loss (and we know crash diets aren’t good), or enough time for a regular weight loss journey cutting out 100-300 calories per day from your weight management average for this week will help you trim. Watching your calorie intake can really help you lose weight for your wedding day without having to starve yourself - it’s all about making small changes to reduce the calories. Make sure you are getting good calories from foods that do not cause bloating and will keep you feeling full. You do NOT want to starve yourself the week before your wedding!

Increase your protein intake and make sure you are getting enough fiber. The protein will help keep you full without adding too many calories, and the fiber will help keep you… regular. All the extra stress might have a tendency to cause constipation, and you want to be comfortable on your big day!

Exercise - but focus on low intensity

First, do not overdo it here. If you do not have a regular fitness program that you have already been following, don’t go crazy with exercise. The LAST thing you want is to be so sore that you feel like you have to waddle down the aisle.

Now that the disclaimer is out of the way, I’ll tell you why exercise is important this week. Strength training, while it may not help you lose pounds, will help you lean out and burn fat. When you have more muscle definition, you appear slimmer. Exercise will also help you lose water weight and reduce belly bloat.

If you need guidance on exercising to tone up without overdoing it and getting really sore, consider working with a personal trainer.

Eat GOOD Food

Fill your plate with fruits and vegetables, lean proteins and healthy fats. Avoid foods that cause bloat. Read this post for the list of do’s and don’ts in regards to bloat: Foods to Avoid Before the Wedding that Can Cause Bloating

Anytime you are trying to lose or maintain your weight, it is a good idea to avoid starchy foods and lower your carbohydrate intake overall. Food like bread, potatoes and rice will only harm your efforts.

Of course, you’ll enjoy your wedding cake to the fullest when the big day comes, but the wedding diet before the actual wedding is there to provide you with all of the nutrients you need to look and feel your best.

Lower Your Stress as much as possible

Getting ready for your wedding can be stressful. When you add in wedding weight loss goals, it can add to that stress. You can’t avoid all the stress around putting together a wedding, but you CAN enlist some help to keep your stress level lower. You have bridesmaids, put them to work! Lovingly, of course! 

Extra stress can derail your weight loss progress. Many women actually gain weight when their stress level is too high, even when dieting and exercising. Ready for some good news? Exercise is a fantastic stress reducer! Get the the gym three times a week, and feel your stress melt away with the sweat!

You definitely don’t want to be stressed on your wedding day!

Here’s a useful post on how to destress before your wedding

One Week Wedding Meal Plan

Groceries for the Week

FRUIT & STARCH

• Orange, medium (7)

• Quinoa, cooked (1 3/4 cups)

• Tortilla chips (3 1/2 oz)

FAT

• Nuts (2 5/8 cups)

• Yogurt, plain, Greek, 2%, single-serving container (7)

• Cheese, Parmesan, grated (14 Tbsp)

• Vinaigrette dressing, more than 50 calories per 2 Tbsp (7 Tbsp)

• Cheese, shredded, mozzarella (2 1/3 cups)

PROTEIN:

• Salmon filet (16 to 28 oz)

• Chicken Breast, shredded (12 oz)

NON-STARCHY VEGETABLES

• Cabbage, shredded (3 1/2 cups)

• Squash, spaghetti (3 1/2)

• Leafy greens, arugula, raw (14 cups)

• Broccoli (7 cups)

OTHER

• Cilantro (7 Tbsp)

• Lime, slice (7 slice)

• Hot sauce (7 tsp)

• Dash: garlic salt

1-week wedding meal Plan Recipes

BREAKFAST: 1 ORANGE + 1/8 CUP NUTS

162 calories

Ingredients:

• 1 orange, medium

• 1/8 cup nuts

Directions:

1. Feel free to swap out these nuts for another nut or seed you prefer. Roasted & salted nuts and seeds are fine.

LUNCH: COPYCAT SWEETGREEN FISH TACO SALAD

418 calories

Ingredients:

• 4 oz salmon filet

• 1/2 cup cabbage, shredded

• 1 Tbsp cilantro

• 1/2 oz tortilla chips

• 1/4 cup quinoa, cooked

• 2 cups leafy greens, arugula, raw

• 1 tsp hot sauce

• 1 Tbsp vinaigrette dressing, more than 50 calories per 2 Tbsp

• 1 slice lime

Directions:

1. Cook quinoa as instructed on package.

2. Preheat oven to 425 degrees. Line a baking sheet with parchment paper (if you have it, if not - just go without!) & spray it with an oil spray. Bake salmon for 15 minutes or until flakes easily.

3. Crumble tortilla chips.

4. Combine all ingredients in a bowl.

5. Top with dressing, hot sauce & lime juice.

6. No salmon? Use chicken or tofu.

SNACK: ONE 2% PLAIN GREEK YOGURT WITH 1/4 CUP NUTS

310 calories

Ingredients:

• 1 yogurt, plain, Greek, 2%, single-serving container

• 1/4 cup nuts

Directions:

1. Switch out for non-fat and/or flavored yogurts (<15 gm sugar/serving) if you prefer.

DINNER: BROCCOLI CHEESE SPAGHETTI SQUASH

313 calories

Ingredients:

• 1/2 squash, spaghetti

• 1 cup broccoli

• 1/3 cup cheese, shredded, mozzarella

• 2 Tbsp cheese, Parmesan, grated

• Dash: garlic salt

Directions:

1. Preheat oven to 400 degrees.

2. Scoop out seeds of spaghetti squash.

3. Line baking sheet with parchment paper, spray it with an oil spray.

4. Bake spaghetti squash, cut side faced down on the baking sheet, for 35 minutes.

5. Shred spaghetti squash with a fork when it has cooled down for a few minutes.

6. While spaghetti squash is baking, spray a pan with an oil spray.

7. Stir fry broccoli for 5-6 minutes.

8. Once spaghetti squash is shredded, mix with cheese and broccoli.

9. If it needs heating, microwave or stir fry with an oil spray briefly.

10. Top with garlic salt.

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