Wedding Weight Loss Tips: It’s All About the #’s

Everyone wants to look amazing on their wedding day, and shedding a few extra pounds can really help you look and feel your best inside and out!  
Wedding Weight Loss Tips
Photo by Karma Hill Photography

Here is the holy grail of wedding weight loss tips and a tool box of information to aid you in getting fit for your wedding day in an easy, stress-free and positively life-changing way. Wedding weight loss is all in the #’s and every single one counts.

Let's get to the meat and potatoes of it right away—-first, no meat and potatoes!! Just joking :)

As soon as you read this start taking action steps!! Don't wait until a week before your wedding and try to starve yourself to death to make it all happen. Start making decisions right now from the information presented to set yourself up for success. You may even find you love your new healthy lifestyle so much you continue it well beyond your wedding. What better way to start your new married life together than being in great health, so you can celebrate many, many anniversaries together!

Lets Get Started: How Tall Are You?

Look at the chart below to see how many calories you should consume for your height and age (see figure 1), write it down. This will be the base number you will work with to trim calories and add in exercise to get you on the weight loss path.
Female Calorie Intake Per Day - Figure 1
Female Calorie Intake Per Day - Figure 1

{ Now - Let's Start Losing Weight }

Track Calories

Roughly 3500 calories equals one pound, so to lose weight you need to eat fewer calories over time than your Suggested Female Caloric Intake Per Day from the chart above (figure 1) to loose weight. So every 3500 calories you cut out of your diet and burn with exercise will translate into roughly one pound of fat lost. The best way to start losing weight is by tracking calories. Studies show that tracking calories doubles your weight loss. Tracking calories is made easy with a simple free app called My Fitness Pal.

My Fitness Pal will do all the hard work in tracking your calories and your exercise through the app or online; check out this video to see just how to use this amazing app.

 My Fitness Pal app tutorial

Once you get set up tracking calories, track them for one day eating as you normally would. This means "Don't Cheat"!! If you normally eat 10 pieces of candy while working, plus breakfast, a snack, lunch, a snack, dinner, a snack and 4 glasses of wine and one Frappuccino, log it in. Everything!

Logging your calories from a normal eating day is going to make you feel like a super hero once you start eating right and compare your before and after calories. Calorie logging is also going to help you see just where you get your calories from. Counting calories is like creating a food budget; it will show you in black and white where you can cut back and get the biggest calorie savings.

Start Eating Healthy

Some prominent researchers claim that diet accounts for nearly 80% of the weight loss battle. It is easy to see the role healthy eating plays when you realize that a grande Frappuccino is 400 calories or a large Coke from McDonalds is 310 calories and 86 grams of sugar. Just one high calorie drink can account for nearly 1/3 of your total daily calories, depending on your height. The importance of healthy eating really comes into perspective when you look at the exercise table below ( Figure 3) and see you have to jog one hour to burn 560 calories if you weigh 155 lbs. It is much easier to just get a a cup of black coffee than spend an hour to jog off one sugary drink. Make your life easy, don't eat and drink junk. 

What Should You Eat?


If you haven't heard yet carbs are sugar, and when not used by the body turn into "you guessed it, a big butt, I mean fat". Also carbs make you crash. Like any sugar, carbs give you a quick burst of energy then drop you like a rock, leaving you hangry (hungry and angry). Yes, carbs with high fiber are definitely much healthier and we recommend you eat mostly carbs containing a good amount of fiber, 3 grams plus per serving, if you are going to eat carbs. A few examples of carbs high in fiber are brown rice, quinoa, black beans and almonds, which are also extremely high in protein.  

Plant Based Protein Sources - Figure 2
Plant Based Protein Sources - Figure 2

Protein is definitely one of the pinnacles of healthy weight loss and no, I don't mean eat all the bacon and ribs you can. Foods high in protein keep you from getting hungry longer and don't give you the carbohydrate crash. It is vitally important to eat "clean protein" sources. Clean protein sources are low in fat and cholesterol such as low fat turkey breast, fish such as tuna or salmon, soy, beans, egg whites and other plant based protein sources.

A great way to start off the day is a protein shake low in sugar with protein content around 25 grams. A protein shake alone can last you 4- 6 hours before you feel the need for a snack. Protein shakes come from various protein sources such as whey protein, vegetarian and gluten free pea protein and soy protein. Protein shakes come in a variety of yummy flavors such as double chocolate, strawberry, vanilla cream, and peanut butter and hundreds more. When choosing a protein shake try to find one low in carbs so you know it is not full of sugar. It is important to note that soy protein can increase estrogen levels, so if using soy protein and you start to feel weird, it could be the source of mood or hormonal changes. For healthy and fast weight loss try and stick to plant based proteins in Figure 2. Plant protein is easily digestible and is usually packed with fiber keeping food flowing through your system at optimum levels. Stay away from red meat and pork, they gum up your system and are hard for your body to process.  


Start adding vegetables into your diet as much as possible. Vegetables are a great way to add bulk to your meals while only adding a small amount of calories that are often decreased or negated through digestion. 

Here are more positive aspects of vegetables: 

  • most vegetables are naturally low in fat and calories. None have cholesterol. 
  • Vegetables are important source of nutrients, including potassium, dietary fiber, folate (folic acid), vitamin A, and vitamin C. 
  • Diets rich in potassium may help to maintain healthy blood pressure, vegetable sources of potassium include sweet potatoes, white potatoes, white beans, tomato products, beet greens, soybeans, lima beans, spinach, lentils, and kidney beans. 
  • Dietary fiber from vegetables, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower risk of heart disease. Fiber is important for proper bowel function. Fiber containing foods such as vegetables help to provide a feeling fullness with fewer calories. 
  • Vitamin A keeps eyes and skin healthy and helps to protect against infections. Vitamin C helps heal cuts and blooms and keeps teeth and gums healthy. 
  • Vitamin C aids in iron absorption.

Burn Off Calories with Exercise

Exercise is really going to burn off the calories when performed daily while sticking to your recommended calorie intake. Even if you just shoot for walking one hour 5 days per week, if you weigh 155 lbs you are going to burn 1400 calories; run and that number doubles to 2800 calories, almost 1 pound of fat in only 5 days a week. Couple exercise with cutting calories and you will have no problem losing 1 pound of fat per week safely.

Calories Burned Per Hour of Activity - Figure 3

Wedding Weight Loss Tips to Remember

Tip #1

Do Not Starve Yourself!!!

First of all, starving yourself makes you extremely angry and everyone around you extremely afraid. When you starve yourself your body goes into a state of shock and begins to burn muscle as well as fat. When your body begins burning muscle this decreases the total muscle you have to burn off fat. So when you starve yourself you are actually getting fatter and wimpier at the same time :(

Tip #2

Use the Monday Through Friday Strategy if Needed

Being good 7 days a week is a nearly impossible task to stick to and can make you feel deprived to the point of quitting. Just track calories Monday - Friday if needed and eat normally on the weekend. Even if you eat badly on the weekend your healthy eating habits are going transfer through to Saturday and Sunday just through repetition. This tactic will help you stay on track and gives you a weekly means-to-an-end where you get rewarded for good behavior.

Tip #3

Stop "Autopilot Eating"

Autopilot Eating is when you are constantly snacking all day long. Autopilot eating of chips, candy, trail mix or other snacking items can easily account for an extra 600 to 1000 useless calories per day. I recommend creating a healthier habit to replace snacking like chewing gum, drinking extra water, or getting a stress ball to squeeze. When you get the urge to eat something, use this new habit to forego the urge to snack. If you just HAVE to snack, keep pre-cut veggies like cucumber, celery, and carrots for a low calorie crunchy treat.

Tip #4

Don't Get Mad at Yourself or the Scale

Don't always use your scale as a determining factor of weight loss or increased health. If you have a few pounds to trim and you are exercising and eating right you will begin burning fat and creating new muscle. Your new exercise and diet plan can often cause a temporary hold on seeing actual downward momentum on the scale. If you measure your body before you start your new work out and healthy eating regimen, you will often see inches disappear before you see weight loss on the scale. It is your body's way of redistributing your body fat into muscle that is often hidden from view.

Wedding Weight Loss Summary: Bringing it All Together

Okay so we are going to:

  • Calculate Our Suggested Daily Calorie Intake for Our Height and Age- So We Know our Calorie Target. 
  • Track Calories - So you know how many calories were consumed each day 
  • Eat Healthy Monday to Friday - This will decrease calories, make you feel great because you are taking action, give you tons of extra energy from you new healthy food sources and allow you a weekly reward for good behavior. 
  • Add Exercise - Adding exercise will help you get below your personal daily calorie intake and start chipping away at your first 3500 calorie goal to drop your first pound. 
  • Not Starve Ourselves - Starving yourself decreases calorie burning muscle mass 
  • Don't Get Mad at Yourself or the Scale - Allow your body to change fat into muscle and give the scale a week or two to reveal results. Measure your body to see results the scale can't show you. 

If you're thinking of having a destination wedding in Maui? Come visit us at Simple Maui Wedding.

1 comment

jee ivan said...

Very informative tips. Thank you for sharing this wedding weight loss tips.