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Wednesday, June 26, 2013

Shedding for the Wedding

photo source: getty images

Congratulations -- you are getting married! Now, it is time to get serious about shedding those unwanted pounds. On top of all of the planning it is hard to focus on your diet. A few simple tweaks and you will be on your way to being a slimmer, healthier bride! 

  1. Forget the fad diets that restrict certain food, make you drink nasty shakes and deprive you of your favorite foods. We must eat in order to lose weight. Sounds ironic, I know. Our bodies need nutrients from food in order to burn the calories. If you deny your body that energy it slows down your metabolism causing a halt in weight lose. A healthy weight loss is 1-2 lbs. per week. Keep in mind that a pound of fat is equal to ~3500 calories. Therefore, by cutting 500 calories a day through meal and exercise modification, you will shed a pound a week. 
  2. Don't put yourself in a calorie deficit! Talk about a bridzilla?! Maybe this is why brides are always crazy, because they are hungry! I know your first instinct when trying to lose weight is to cut, but try focusing on adding nutrient-rich foods. Many formulas exist to estimate calorie needs and some can get overwhelming. I found this wonderful calculator that takes everything into consideration except weight goals! If you desire to lose weight remember, subtract 100-500 calories, depending on your goal.
  3. Eat a protein rich breakfast! Consistent research has shown that people who eat breakfast tend to weigh less. Protein takes longer to digest in the body keeping you satisfied until your next meal. Prepare a delicious protein rich omelet with four egg whites, spinach and a sprinkle of reduced-fat feta cheese or a high protein cereal with almond milk. 
  4. Eat fresh produce and focus on fiber! Fruits, vegetables, and whole grains are packed with fiber. The average American gets around 12 grams per day, while the current recommendations suggest we need 25 to 30 grams of fiber per day. Start reading the nutrition fact labels to make sure your cereals, breads and pastas contain greater then 5 grams of fiber per serving. Warning: if you do not have a diet rich in fiber you need to make sure you are consuming ample amounts of water. 
  5. Limit dairy products to help reduce bloating. Certain individuals may experience sensitivity to dairy products because they cannot digest lactose or milk sugar.
  6. Avoid excessive sodium (salt). Sodium holds on to fluid in the body increasing bloating and "water weight." Majority of the salt in out diet comes from processed foods the main one being breads.
    Main food items to limit:
    1. Prepackaged meals (lean cuisine, smart ones, family dinners, etc.)
    2. Deli meats.
    3. Salty snacks.
    4. Sodas. Even limit your diet sodas!
    5. Breads. Do not completely cut out breads. You can get wonderful whole grains with breads, just limit the portion and buy reduced sodium.
  7. Keep a food journal. Starting as soon as you begin planning. Write down what you eat, how much you eat, and how you feel both physically and mentally. You may be able to identify foods certain foods that cause gastrointestinal upset (bloating, gas, constipation, and diarrhea). 
  8. Set small, achievable goals. See Motivation Monday for more detail on goals! 
The weeks leading up to my wedding I continuously carried around a water bottle to keep myself hydrated and energized. I cannot stress enough the importance of hydration. Not only does it help reduce bloating and increase energy but it helps keep your skin glowing. I set small goals for myself along the way. My number one priority was I wanted to feel slim and sexy, and yes healthy!!

Click here for a printable goal sheet. 

To personalize a diet plan just for you find a registered dietitian in your area at

Got 30 Seconds? I bet you do! Listen to my new Podcast, 30 Second Bytes with Dietitian Cindy, for quick tips and tricks on food and nutrition.


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  3. Thanks for the great tips! When my sister was getting married in two weeks' time, I had to do an emergency diet - the 3 Day Military Diet where I lost 6 pounds. My target goal was to lose 8 pounds so I was ecstatic at the weight loss. The diet was low carb and has a set meal full of veggies, fruits and lean meat. Sugar is not permitted, only Stevia so I was also weaned from my sweet indulgences. After the diet, I rested for 4 days and begun the diet again. Thanking my lucky stars that I lost 3 pounds again. I recommend this diet as a springboard to more healthy eating. Hop on to this site and see

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