Your wedding is upcoming and you want to look and feel the best, there is nothing like a wedding day to motivate a woman to get serious about fitness and weight loss. We all need to find our motivation, and a wedding has a deadline that can inspire you to take action on your fitness and/or tackle your weight.
Let’s face it, most brides-to-be go on extreme diets or quick fixes to drop the pounds quickly. Some methods may work but most of the time they fail. The reason for the failures is because extreme diets, exercise plans, and diet pills don’t have a long-term affect. Wouldn’t you rather make a smart and reasonable change to your current diet and fitness plan that will not only help you look great by your wedding day, but help you to stay healthy and fit for the rest of your life? I hope you answered yes.
The real truth is that there is no shortcut to weight loss and fitness. The best and healthiest way to lose weight is by setting healthy eating patterns followed by proper workouts. Weight loss is a slow process, so don’t lose hope or give up if you see it’s taking longer, just be consistent and you will see the change.
So how to start? Start off by cleaning up your diet, try the clean eating plan listed below and I am sure you will see a change. Along with clean eating, include an hour of exercise ( 3-5 days a week). Clean eating and workouts will definitely help you get in shape not only for the wedding, but also for rest of your life.
Clean Eating Plan for Brides-to-be
1. Eat more (portion control)- Have six small meals each day, at two to three-hour intervals. This will help to boost your metabolism and you will avoid the blood sugar spikes that can trigger weight gain.
Your palms and hands are the perfect tools to measure out how much to eat at every meal. Lean protein should be the size of your palm, and for complex carbohydrates (from whole grains to fruits) use a handful, for veggies and leafy greens use two handfuls.
2. Avoid foods that are overly processed- Say no to pre-made snacks, cookies, cakes, chips, diet-sodas, and frozen meals. Eat food that is real, I describe this eating as wholesome eating.
3. Eat your vegetables and fruit- Eat fruit in moderation and avoid fruit juice (yes, this means apple juice, orange juice, home-made juices/smoothies) because they are too sugary and lack in fiber. Vegetables should make up nearly three-quarters of each meal.
4. Eat a nutritional packaged lean protein and complex carbohydrates at each meal- By combining lean protein and complex carbohydrates (Eg: chicken breast and spinach) at each meal, you create a nutritional package that your body can process effectively.
5. Eat healthy fats daily- Eat small amounts of “good” fats like avocado, flaxseed, nuts and nut butters. Eating moderate amounts of fats will help you lose the last few pounds.
6. Drink a gallon of water each day- You need one quart gallon of water everyday to flush out the toxins from your system and to stay hydrated. Add even more if you exercise.
7. Eat breakfast every day- Eating breakfast will kick-start your metabolism so it is burning efficiently all day long.
8. Eat your dinner three hours before bed- Eating your dinner before sleeping gives your body a better chance to burn calories.
Try this sample meal plan
Breakfast: Oatmeal topped with berries, banana and 4 hard-boiled egg whites and green tea. For coffee drinks skip the flavored syrup or creamers.
Mid-Morning Meal: Boneless, skinless chicken breast (for vegetarians- tofu), sliced cucumbers and tomatoes or non fat plain greek yogurt and for sweetness add honey or some berries (avoid flavored yogurt as they have added sugar).
Lunch: Green salad topped with tomatoes, onion and chopped turkey breast (for vegetarians- tofu), black pepper and a squeeze of lemon.
Mid-Afternoon Meal: One apple, handful of almonds, water.
Dinner: Grilled chicken (for vegetarians – beans/bean sprouts or legumes), brown rice, steamed or grilled asparagus, water.
If hungry after dinner: Scrambled egg whites (for vegetarians – broccoli), with sliced tomato and spinach, herbal tea.
If you have sweet tooth: Eat a small piece of dark chocolate (the higher the percentage of cocoa the better). This way, your sweet tooth will be satisfied and you won’t end up feeling deprived or binge eating the entire chocolate bar.