Howdy Bride-To-Be, if you’re here, odds are wedding weight loss and looking good on your big day is your goal.
Now, I strongly believe that you can look and feel good on your wedding, no matter your body type.
I also believe that you can still love yourself and want to look different or perform different.
That said, if weight loss is a goal you have for your wedding, follow these 4 simple laws.
In fact, say “I do” to these laws.
You know when you say “I do” after you strut your stuff down that altar?
You look into your partner’s eyes(ideally, someone crying. But good crying!)
and you make that commitment to your partner? Commit to doing these too(good news, they’re simple!)
Law 1- Eat less than what you burn
What you eat and how much you eat are THE most important factors when it comes to wedding weight loss. Given that weddings are on a specific date, you have a deadline to adhere to.
I get that.
But to achieve that goal in a safe manner, you need to stay in an energy deficit.
Or consuming less than what you’re using
One of the easiest ways to reduce what you’re eating(without thinking about it too much), is to listen to your body.
When you’re hungry, your body does a couple things…
-Sluggish and lethargic feelings
-You might suddenly become irritable af or “hangry”
If you experience those, that is a red flag waving in your face that it’s time to eat.
So what should you eat?
Go for nutrient-dense options.
As you’re eating and you start getting full, stop that shit.
Stop eating. Even if there is still something on your plate. Save it for later.
At that point, you are full. So no need to continue. You’ll likely be good on comestibles until the next meal time(or hunger cues)
On the flip side, if you continue eating to the point of stuffed, you’re consuming extra calories.
That is in opposition of your wedding weight loss goal.
Another way to easily reduce what you’re eating is to portion it out.
Portioning meals makes it easy to meet nutrient and calorie needs, without counting or weighing.
Adjust your portions depending on your goals/needs.
For the sake of this blog title, let’s look at weight loss.
When looking at your plate, rank protein high, then either remove some carbs or fats from your meal. If still hungry, adjust the protein intake to a little more.
If defined muscle is important to you, you need to be more calculated in what you eat.
Too little protein in a deficit = losing muscle mass
Too little carbs in a deficit = workout performance and recovery suffering
Too little fats= mucked up hormone production/regulation
Can you say “I do” to eating less than you burn?
*imagines you verbally saying “I do” where I could hear*
All those opposed? We ain’t worried bout the opposers!
Law 2- Get yo sleep on
Sleep ain’t only a way to feel fresh and ready to tackle the next day.
Think of it as a behind the scenes process to improve a fuckton of functions;
and over 100 other functions and behaviors
sleep ain’t nun to fuck with.
A similar notion has been adopted with the Wu Tang Clan
During sleep, you burn a shit ton of calories(or energy) just to keep you alive and kickin’
For example, one process during sleep is muscle recovery. This process takes energy(or burns calories) to undergo.
Less than 7 hours of sleep? Stop that shit and Get yo sleep on!
There are so many relationships between your sleep and how you feel, perform and operate. Even how you are as a person.
Creativity levels get swayed when sleep deprived. As well as immune function and memory
So please, for the sake of you. Badass, amazing you… Say “I do” to gettin ya sleep on”
Law 3- Stressin’ Less
Nobody WANTS stress but it’s inevitable in the lives we lead.
Stress sends attacks at your willpower. When your willpower gets compromised, behaviors that don’t serve you are appealing, such as emotional eating.
The more stressed you are, the more likely you are to feed your emotions with food that may not serve you.
The eating is a way to “deal with the stress”. So it’s important to look for ways to deal more adaptively to stressors that can help you arrive at your goal.
Some people exercise. Some people meditate. Some people read. Some people have a spa day. Some people look for distractions. Some people yell retail therapy!
What works for you? Focus on an activity that you enjoy and take care of yourself. It may be the thing you need to take you from a trigger food or scenario. Trigger foods can open the floodgate to overindulging, which, obviously, is more calories.
Contingent on your relationship with food, succumbing to a trigger food may cause guilty or shameful feelings to arise.
Which then cycles you back into emotional eating again.
When stressed, try to relax.
Control and slow your breathing. It helps to calmly soothe the body, which can strengthen your willpower. That puts you in a better position to deal with the struggle situations.
Say “I do” to stressin’ less!
Law 4- Implement Strength Training
Okay, we know that exercise is important. So why is it last?
Well, from law 1 “Eat less than you’re using”, we learned we can already be in a deficit and see wedding weight loss.
Once you combine law 1 with law 4 here, you gon be in a great spot!
As a reminder, if you’re looking for a leaner look, it matters what your food consists of. Eat more proteins, carbs and fats in the appropriate amounts to optimize performance and body composition.
Okay, strength training!(Not cardio.)
Strength training helps to;
build and preserve muscle,
improve bone density,
keeps your heart healthy and
can improve mood and increase confidence
Picture yourself on a gym floor…
You completed an amazing lift that you thought you couldn’t before. Or performed a movement you thought was only for Instagram models.
You’d probably feel pretty fucking good about that!
“Wow, I managed that. I did that. I moved that weight. That was ALL me!”
You start to feel confident in yourself and your abilities. You become empowered to try other things in different areas of your life.
What else can get accomplished in your work life?
How can you strengthen your interpersonal relationships?
How can other areas in your life flourish as a more confident badass?
Hit the weights 3-4 times a week and focus on compound movements.
A compound movement recruits more than one major muscle group or trains a functional movement pattern.
For example, a pushing movement such as a push-up or bench press. A pulling movement such as a row or a lat pulldown.
Compound exercises extend your calorie burn and give you the biggest bang for your buck.
They work more than one muscle group! Compound movements are also time effective. Ahh science.
There you have it!
The 4 simple laws that help you see wedding weight loss.
70% of engaged women are looking to lose weight for their wedding and the average amount is 15-20 pounds.
If you need help in getting started by practicing Majestic Movement, enjoy this sample Majestic Movement workout by clicking the link.
Let me know how it works out for ya!
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