A Practical Way to Lose Weight for Your Wedding
Plan Your Routine You may be tempted to cut out entire food groups to promote weight loss, you want to make sure your diet is still nutritious, varied, and balanced. In fact, if you're eating fewer calories, the composition of each one will matter even more. You can adjust the ratio of different food groups and macronutrients in your diet to promote safe weight loss without cutting them out entirely. Here are some guidelines to help get you started: Reduce your intake of carbohydrates. People who eat a 2,000-calorie diet generally consume between 225 and 325 grams of carbohydrates, including complex carbs and simple carbs like sugar, each day. Try cutting back to around 50 to 150 grams of carbs per day while you work toward your goal.
Increase your protein intake. Dietary recommendations for protein generally state the macronutrient should account for 10% to 35% of your daily calorie intake.3 If your protein intake is at the lower end, try ramping it up by adding some quality high-protein foods to your diet. Research has shown that people who consumed 25% to 30% of their calories from lean protein lost more body fat and increased the number of calories that their bodies burned at rest.5
Get enough fiber. The average recommended daily value for fiber is 25 to 28 grams per day for adult women and 31 to 34 grams for adult men.3 The benefits of fiber are well-known when it comes to preventing constipation, but dietary fiber is also important to the absorption of vitamins, minerals, and other nutrients.6 It also helps you feel more satisfied and less hungry, especially when you get fiber from food sources rather than supplements.7
Cut back on alcohol and caffeine. A single alcoholic drink can add 100 calories or more to your daily intake. If you want to imbibe, opt for a wine spritzer (75 calories and 0 grams carbs) or a flavored vodka with soda water (96 calories and 0 grams carbs) over more sugary or carb-rich beverages. In addition, excess alcohol consumption can lead to dehydration.8 While black coffee is a diet staple and caffeine can provide energy, it's also more likely to increase anxiety and the jitters.
Eat healthy fats. While "low fat" and "no fat" are an established part of diet vocabulary, fats are an important part of a balanced diet. All fats are not created equal, however. Try switching out saturated and trans fats for healthier monounsaturated and polyunsaturated fats.
Stay hydrated. Most people need to drink at least eight 8-ounce glasses of water each day, but that can vary based on your activity level and health conditions. Proper hydration promotes good digestion and glowing skin, and it's especially important if you're adding exercise to your routine.9
Eat smaller, more frequent meals. Try eating five or six smaller meals a day rather than three main meals. This helps stabilize your metabolism and can keep hunger and cravings at bay.10 If you get hungry between meals, keep healthy snacks on hand. Measure out the portions in advance.
Don't skip meals. If you skip breakfast or lunch, you're much more likely to overdo it at dinner.11 If you can, plan meals ahead. Cook with ingredients that will help you feel satisfied and provide all the nutrition you need.
Avoiding eating on the go. Sitting down at the table and eating your food on a plate with cutlery gives you a much more accurate sense of how much you're eating compared to eating from a takeout container or fast food bag.
Plan ahead. Weddings involve a lot of celebrations and many of them involve delicious food. To avoid overeating at a restaurant, check the menu online and figure out what you are going to eat before you arrive. You can also pick healthy venues for any pre-wedding event you're planning.
Have treats. You don't need to deprive yourself completely. Watching what you eat doesn't mean you have to forgo taste-testing your wedding cake or sampling some chocolates for your guests. Plan ahead for scheduled treats and try not to feel guilty about the occasional unexpected delight.