The Wedding Nutritionist

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How to Lose Weight for the Wedding in 6 Months

If you’re interested in a diet plan to lose weight for your wedding, you’ve come to the right blog. I focus on helping women choose the right place for their calorie intake needs, so they can eat as much food as possible, be full & satisfied, and lose weight effortlessly.

My perspective with weight loss is to focus on meals high in protein, fat, and vegetables. I also focus on creating extremely simple meals, so that you can actually stick with the plans, and eat healthy foods when you’re busy.

How to Lose Weight for the Wedding in 6 Months

Here are my general tips for a successful weight loss journey for your wedding day (and every after!). Follow this plan for your 6 month wedding diet.

1. Plan Your Meal Times

It’s a good idea to structure your meals every 3-4 hours. This allows your body to go through its natural hunger and fullness cycles. So for example, eat at 8am, 12pm, 3pm, and 7pm.

2. Focus on Protein & Fat at Breakfast and Snacks

These foods keep you fullest for the longest. Some examples include:

  • 2 hard boiled eggs + 1 piece of fruit (like an apple, pear, etc.) + 1 string cheese

  • 2 hard boiled eggs + 1 single-serving package of guacamole

  • 2 fried eggs + 1/2 avocado

  • 1/4 cup of nuts (or get a 1-ounce pre-packaged baggie) + 1 piece of fruit

  • 1/4 cup of nuts + 1 string cheese

  • 1 latte with 2% milk and sugar-free syrup and 1/8 cup nuts (or a 100-calorie pack)

  • One 2% plain yogurt + 1/3 cup frozen fruit

3. Follow my “formula” for Lunches & Dinners

My “formula” is: 2 cups of veggies + 100-200 calories of fats + 4-5 oz protein. So for example:

  • 2 cups baby carrots (veggie) + 2 hard boiled eggs (protein) + 1/4 cup nuts (fat)

  • 2 cups celery sticks (veggie) + 4oz turkey slices (protein) + 2 slices of cheddar cheese (fat)

  • 2 cups tomato slices (veggie) + 1 can tuna (protein) + 2 Tbsp mayo (fat)

  • 2 cups cucumber slices (veggie) + 1 packet turkey jerky (protein) + 1 high fat yogurt (fat)

4. Make Snacks Count

In general, I recommend for snacks:

  • Nuts or nut butters (in single-serving amounts): choose a variety of nuts to get all the benefits - no one nut is better than another. 

  • Hard Boiled Eggs: Did you know hard boiled eggs last a whole week? Make a dozen on the weekend (only peel them when you're ready to eat them). Top them with Trader 

  • Joe's Everything But the Bagel seasoning or grated Parmesan cheese.

  • Single-serving Cheeses: I love string cheese and other single-serving cheeses like slices of cheese or round cheese in wax. So filling and tasty!

  • Jerky: Seriously one of my favorite filling snacks. So tasty and great protein.

  • Greek Yogurt or Skyr: These great single-serving options are full of high-quality protein, often probiotics, and are usually great sources of calcium.

5. Alcohol in Moderation

Make a plan for how often you’d like to include alcohol for the week. 4 drinks for the week? How do you want to distribute them? 

Another great tip is to sip seltzer in between alcoholic drinks to help slow you down, prevent hangovers (so we can stay with our health goals the next day and not be drawn towards greasy foods), makes you want to drink less alcohol, because you’ll fill yourself up with that healthy and non alcoholic option.

6. Keep your Favorite Desserts in Your Plan

Also make a separate plan for dessert. How often do you, personally, need dessert? Once a day? Twice a week? Just make a plan.

7. How to Decrease Calories - Flat Tummy Tips

Eat Proper-Sized Meals - Not over-eating can be incredibly helpful with decreasing bloating. This Is definitely the #1 trick for me! Planning ahead & sticking with your meal plan is key.

Try a Probiotic - Several studies have shown that certain probiotic supplements can help reduce gas production and bloating in people with digestive problems. Probiotic supplements can take a while to start working though, so be patient. This is the one I recommend.

Drink Up - There actually isn't a ton of research to show that this is actually beneficial - but drinking plenty of water definitely won't hurt you. Try to drink at least 2 cups with each meal. Remember still water is preferable to sparkling. Add some lemon or lime for flavor if you like.

8. Eat Low Carb

When you’re working on a weight loss plan for your big day to fit into a wedding dress, typically that also means staying away from heavily processed foods. However, finding low-carb snacks to satisfy your craving instead of reaching for snack options that are high in carbs like chips or crackers is key. Low-carb snacks can be nutritious and can give you the energy you need to get through the day guilt-free while also helping you stick to your wedding diet plan so you can lose weight.

9. Eat your Veggies

In addition to eating from a variety of protein sources (like eggs, salmon, chicken, etc.) and healthy fats (like avocado, olives, guacamole, and nuts), you can never go wrong by sticking with a diet full of a variety of colorful vegetables (different colors yield different nutrients). Vegetables are a great resource for helping with wedding weight loss. When you eat your veggies, you can also help eliminate bloating so you can look and feel your best on the big day. 

10. Exercise

Don’t forget about exercise! One of the most effective ways to wedding weight loss is to incorporate a workout plan. Set the intention to exercise a few times a week. Remember, if you want to lose weight, you’ll need to burn more calories than you eat. Think beyond just cardio and also include strength training too for the best results. Weights don’t have to mean bulking up and gaining weight so don’t be scared to try them. Listen to your body and go at your own pace. If exercise is new, don’t overdo it. Start small and build up your time, weights or distance as you go. Creating a workout plan of 30 minutes a day, three times a week will not only help you lose weight, but building muscle helps you burn body fat even when you’re not exercising.

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