A healthy approach to weight loss for your wedding

Weddings can be stressful and sometimes that can lead to added weight and body changes. For some brides weight loss or weight management is a priority in planning their wedding. Between “fad diets”, dramatic celebrity weight loss transformations, and sometimes even self-perception it is easy to get caught up in the pressure to lose weight and “look your best”. Every bride is beautiful, and weight loss should be a personal choice and not something that you should feel pressured to do. We want all brides to feel their best on their wedding day, and want to make sure that if they feel compelled to lose or manage their weight that they are doing it in a healthy and sustainable way.

The idea behind this article is to give brides healthy tips for managing their weight and feeling their best before and on their wedding day. As a former bride and now mother of two, maintaining a healthy lifestyle is something I feel strongly about. When planning your wedding while navigating everyday life it is so easy to get comfortable eating whatever is most convenient, but as we get older our bodies retain more sugars and fats than they did when we were younger. Many may choose to take the “easy way out” and go for the “fad diet” or even try supplements to lose the extra weight they may feel they need to lose. These options are not sustainable and can even have negative effects on your weight loss goals and overall health. If you are looking to take a realistic and healthy approach to weight loss for your wedding, check out the tips in this article.  

Olivia Young - Healthy & Beyond

A few years ago, I was fortunate enough to cross paths with a very enthusiast dietician, Olivia Young, Registered Dietitian and fitness coach. I’ve since followed her journey in helping others establish healthy habits that work to achieve their goals. When I felt compelled to create this article, I immediately thought to reach out to her. Her passion for helping others meet their goals is encouraging. Here are her tips on how you can approach weight loss in a way that’s both empowering and realistic.

1. Plan Balanced Meals for Your Week 

The secret to healthy weight loss isn’t about starving yourself or following a fad diet. It’s about fueling your body with the right balance of nutrients and finding consistency. By planning your meals ahead of time, you can ensure that your body gets the essential nutrients and energy it needs without unnecessary stress or guesswork. 

How to Plan Simple Balanced Meals:

● Incorporate Lean Proteins: Think chicken, turkey, tofu, legumes, or fish. These help keep you full longer, curbing those cravings that derail your progress. 

● Fill Half Your Plate with Color: Vegetables should be the star of your plate. They're packed with fiber, which helps keep your blood sugar balanced and digestion regulated.

● Healthy Fats are Your Friend: Avocados, olive oil, nuts, and seeds in small portions of 1-3 tablespoons— help your body absorb nutrients better and balance hormones, which can be key for weight management. 

● Smart Carbs: Include whole grains like quinoa, brown rice, and oats. These are full of fiber and help stabilize your blood sugar, keeping energy levels steady throughout the day. 

Plan your meals for the week so you’re never caught scrambling for unhealthy fast food or snacking on packaged foods that don’t leave you as satisfied as more nutrient dense food options. By dedicating a little time each week to prepare meals or ingredients in advance, you can save time and ensure that healthy choices are always within reach. 

2. Keep Healthy Snacks on Hand for Busy Days 

We’ve all been there—rushing from one task to the next, and suddenly hunger strikes. Instead of reaching for a bag of chips or a sugary granola bar, keep nutritious snacks on hand that can help keep your energy up and your metabolism working efficiently. The key is to snack with a purpose. 

Smart Snack Ideas:

● Greek Yogurt with Berries: Packed with protein and probiotics, this snack supports muscle repair and gut health. 

● Veggie Sticks with Hummus: A perfect combo of fiber and healthy fat to keep you full and satisfied. 

● Mixed Nuts and Popcorn: Full of heart-healthy fats and protein, nuts are a great snack that’ll keep you energized without causing a blood sugar spike. Air popped popcorn with a little salt and olive oil can provide more volume to your snack without many added calories. 

● Hard-Boiled Eggs and Fruit: A fantastic source of protein and healthy fat, perfect for a quick snack on the go. Pairing a fruit with your protein adds fiber and provides quick energy for those afternoon slumps. 

Make sure your snacks are balanced, providing a mix of protein, fiber, and healthy fats. This will not only prevent hunger but also help regulate blood sugar levels, preventing energy crashes and mid-afternoon cravings. A purposeful snack in the afternoon can prevent an evening food binge. 

Check out this recipe for Frozen Yogurt Bark

3. Balance Your Blood Sugar with Fiber-Rich Carbs 

One of the most important aspects of healthy weight loss is maintaining stable blood sugar levels. When blood sugar spikes and crashes, it can lead to hunger pangs, irritability, and cravings—often for sugary or processed foods. To prevent this rollercoaster, focus on fiber-rich carbohydrates, which help to slow the absorption of sugar into your bloodstream. 

Focus on These Fiber-Rich Carbs: 

● Fruit: Whole pieces of fruit contain high water content which can help keep you hydrated while also providing fiber and other micronutrients. 

● Vegetables: The more variety of colors in your diet the better for your overall health and digestion which supports a healthy metabolism. 

● Legumes and Beans: These are rich in fiber and protein, making them an excellent choice for regulating blood sugar. 

● Whole Grains: Instead of refined grains, go for oats, quinoa, and whole wheat, which provide longer-lasting energy and prevent spikes in insulin. 

When you balance fiber-rich carbs with protein and healthy fats, you ensure that your body has a steady supply of energy throughout the day, making it easier to stay on track with your weight loss goals and feel good in the process. 

4. Manage Stress for Better Results 

Wedding planning can be stressful, and stress can have a major impact on your health and weight loss journey. High stress levels lead to an increase in cortisol, a hormone that not only makes you feel more anxious but can also lead to weight gain, particularly around the belly area.

Ways to Manage Stress: 

● Mindful Meditation: Spend just 10-15 minutes a day sitting quietly and focusing on your breath. This can reduce stress and promote a calm, focused mindset. 

● Exercise: Whether it’s a yoga class, a walk outside, or a dance workout, regular physical activity helps lower cortisol levels and boost your mood. 

● Adequate Sleep: Quality sleep is non-negotiable for both stress management and weight loss. Aim for 7-9 hours of restful sleep each night to support your body’s natural recovery process. 

● Self-Care: Take time for yourself, whether it’s a warm bath, reading your favorite book, or getting a massage. Taking breaks will help you stay grounded and focused during the busy wedding planning process. 

Managing stress isn’t just about reducing anxiety—it can actually support your physical health, improve digestion, and help keep your weight loss efforts on track.

5. The Bottom Line: A Holistic Approach to Weight Loss 

As you prepare for your wedding day, remember that weight loss doesn’t have to be a stressful, restrictive process. When you focus on balanced meals, healthy snacks, fiber-rich carbs, and stress management, you’re setting yourself up for success—not just for the wedding day, but for a lifetime of healthy habits. 

All of the tips above are key in achieving a healthy lifestyle that will give you the

energy you need to tackle your wedding planning while dealing with the normal day-to-day. For those that are wanting to not only feel healthier but lose weight as well; you do need to be in a calorie deficit. What is a calorie deficit? A calorie deficit is when your body is burning off more calories than it consumes.

Olivia recommends adding exercise to your weekly routine to support a bigger deficit, so you can eat enough food to support your energy levels while losing weight. If you are a bride with a short window of time before your wedding to lose weight, she also recommends tracking your food to be more accurate and aware of how much you are eating. Having specific calorie and macro goals that support your goals will help you have more success! 

For those of you that may be like me and don’t fully understand what Macro goals are, here is a brief explanation and a link to help you calculate them.

“Macro goals are individualized for each person based on their height, weight, and physical activity. This includes a specific calorie amount, protein, carb, and fat amount for their goals. Most women need 1800 calories or more to maintain their weight. If they are looking to lose weight, they should not consume less than their Basal Metabolic Rate (MBR) - which is the amount of calories their body burns at rest to keep their brains + organs functioning well. This number can be calculated on a basic calculator online - Use this link to calculate your specific MBR."

I also asked Oliva if she would recommend fasting for women that wanted to see results faster, and this was her response:

“I do not recommend fasting for most women as that can cause hormone issues, reduce thyroid function, and lead to an unhealthy relationship with food where they binge and restrict. Rather, I encourage women to understand how to fuel their bodies appropriately and support their hormones with healthy meals and snacks throughout the day while still reaching their body composition goals.”

Approach your weight loss / weight management as you do your wedding planning. Set goals, make a plan, keep track of what you do, and ask for help when you need it. Whether that is asking a friend or trainer to help you in the gym, planning healthy meals with your fiancé, or asking a professional like Olivia to work with you to achieve your goals. Just remember nothing happens overnight, and to love yourself and your body. By making small, sustainable changes to your routine, you can achieve your weight loss goals and feel empowered, confident, and radiant on your special day. 

If you would like to reach out to Olivia to discuss your goals you can reach her by visiting her website or emailing her at her:

Visit her website, https://www.livbeyondthetable.com/

Email her directly, olivia@livbeyondthetable.com

Follow her Instagram, https://www.instagram.com/livbeyondthetable/