Shedding for the Wedding: Dietitian's Tips for a Healthy Wedding Season
There are a million things to be mindful of when planning the perfect wedding. From finding a venue for 250 guests with an intimate vibe to a bridesmaid dress that works for both your new sister-in-law and college roommate, the checklist can feel overwhelming. This is a day where all eyes are on you - you'll feel your best if you're looking your best. Below, Registered Dietitian and fitness professional Emmaline Rasmussen offers tips on a 2-month wellness regimen to find balance between the cake tastings and dress fittings.
2 Months Out
With eight weeks to go until your wedding, it's time to target specific areas and focus on where you'd like to see improvements. It's important to keep your activity consistent and your workouts varied between weight training and cardio. For most people, 2-4 days per week of 20-30 minute interval cardio workouts, combined with 3 strength training workouts per week, make up a solid formula for results. In the untrained individual, starting with low intensity cardio intervals (such as alternating brisk flat road walking with brisk walking at an incline) provides a safe and effective interval workout, whereas someone who has already been training at a low or moderate intensity for at least a month can swap about half of those low intensity sessions for high intensity ones (such as alternating sprints with walking). Try incorporating at least one low intensity activity weekly as well, such as a long walk on the weekend or an evening bike ride with your fiancé. And with all of the wedding stress, make sure to find time for meditation or yoga-remembering to stretch is imperative with all of that training!
Switch up your weight training workouts every few weeks to continue seeing results. Make it a challenge! Increase the weight and speed of your workouts to keep pushing yourself, so long as you can safely do so without compromising your form.
Looking and feeling good means work in the kitchen, not just the gym. With two months to go, cut the unnecessary and less nutritious foods out like refined flours, added sugars and processed foods. Make sure hydration is a priority by drinking half your body weight in ounces of water per day, which will help regulate hunger and help ensure your skin is looking its best on the big day. Focus on healthy fats that work wonders on your waistline, complexion, and mood (goodbye hangry bridezilla!) like avocado, nuts and unsweetened nut butters, nutrient dense seeds, and omega-3 rich fish; and fill your plate with lean protein, a moderate amount of unprocessed complex carbs and a variety of non-starchy vegetables.
1 Month Out
Initial results and increased energy - the way you feel should be motivation to keep exercising and eating clean. Keep it up. Make sure to plan ahead and stick to a schedule - set alarms, make a calendar appointment or keep yourself accountable by exercising and cooking or dining healthfully with friends. Work out at the same level as last month, but if you're having trouble finding the time to keep up this pace, cut back the number of sets and swap in heavier weights or more intense cardio bursts to keep the intensity up.
Incorporate three cups of greens into your diet per day. This will help detoxify your body, provide a natural energy source and keep your skin bright and clear. Introduce vegetable-rich smoothies or juices made with spinach or kale into your diet, but beware of sugar bombs made from fruit juices, added sweeteners and dates! If you prefer to take your beverage as an on-the-go meal during this hectic final stretch, make sure it is packed with enough nutrients to sustain you, such as healthy fats and satiating protein from Greek yogurt or a boost of collagen peptides or plant-based protein. Craving sweets at night? Experiment with different teas to help curb cravings and provide a host of other health benefits. Often times when we crave sugary foods like chocolate, it is really magnesium we need! A small dose of absorbable magnesium in the evening can curb sweet cravings, promote sleep and relaxation, and help prevent muscle cramps with your high level of physical activity from all that training. Be sure to check with your doctor or dietitian if you are taking any medications or have any medical conditions before starting a supplement regimen.
1 Week Out
Seven days until you say, 'I do.' Keep up a wholesome diet and try to work in a one-hour sweat session every day - even if it's a long walk. The exercise will help you fight stress. Take the actual wedding day off, reserving your energy and enjoying time spent with your family and friends.
Leading up to the big day, add lemon to your water or tea daily to detoxify your body and give your skin a natural glow, and try to keep all late afternoon and evening meals lean and green. Don't forget to eat on the big day - keep yourself energized with a protein-packed breakfast and a series of small snacks throughout the day, like eggs and vegetables, an apple with almond butter, carrot sticks and hummus or raw nuts and dried unsweetened fruits.
On your wedding day, it's time to celebrate, dance and cheers to your new marriage! Toast to married life, but don't forget to drink water before, during and after the big event. You'll get your cardio fix by hitting the dance floor.