Todays Guest Blog comes from:
Sarah @ My Wedding PT
Sarah O’Neil is a Personal Trainer and Nutritionist (A. Nutr.) based in Clapham, South West London.
Working in this field for 10 years under the brand of Sarah O’Neil Personal Training and Nutrition. Sarah’s love for working with brides and helping them get into great shape for their big day lead her to recently packaging up all this knowledge and set up My Wedding PT, a personalised online fitness service for brides to be.
Running My Wedding PT allows Sarah to help brides across the world to walk down the aisle looking and feeling fantastic, without the burden of having to figure it all out for themselves.
Today Sarah is going to talk through her top 10 ‘dos’ and ‘dont’s’ from a nutritional perspective in the run up to the big day…..
There are so many big decisions to make in the run up to your wedding, looking and feeling good is up there on the list and I want to be here for brides to take on ‘wedding body’ duties; taking the mystery out of how to get the look you want, and have fun while you do it.
It doesn’t need to be overly complicated, massively time-consuming or boringly restrictive.
Drinking champagne during your engagement is as important to me as completing your workouts!
1. - Don’t Overdo It!
Unfortunately, many brides feel such pressure to look a certain way on their wedding day that they commit to a punishing diet and exercise regime that leaves them looking gaunt and feeling listless.
Remember you want to look like YOU on your wedding day, and not a starved scarecrow!
You won’t ‘glow’ if you’re undernourished, and you’ll also be making your life harder by under-eating: by eating too few calories we slow down our metabolic rate making it harder to stay slim and cause huge weight gain on return to ‘normal eating’.
Make sure you eat somewhere between your basal metabolic rate (BMR) and your daily calorie needs (and NEVER beneath your BMR) for a sensible and sustainable rate of weight loss.
You can see these figures on my website.
2. - Don’t Over-reward Exercise
It is much easier to take in calories than to burn them off, and one of the biggest pitfalls of beginning an exercise regime is over-rewarding the sessions with high calorie ‘treats’ with a sense that we’ve earned them.
Weight loss is 2/3 diet 1/3 exercise, so thinking about improving your diet is essential if you are hoping to lose weight for the big day.
3. - Don’t Sabotage your Wedding Body with Booze…
Be mindful of alcohol as a major source of calories – alcohol contains 7kcals/g, almost twice that within carbohydrate and protein (4kcals/g), and almost as much as fat (9kcals/g) plus it has no nutritional benefit.
Moreover it is a lean muscle inhibitor, meaning it could be sabotaging your hard work on the training front, and since it encourages fat storage round the middle, it is the top contributor to a beer belly!
If you do want to drink, opt for gin and slim or vodka fresh lime and soda which contain 50kcals as opposed to pints (c200-250kcals), wine (c150-200kcals) or cocktails (200kcals+).
4. - DO Think about making Small Changes…
It takes 3 weeks to make a new habit so just introduce one small change at a time, bed it down and then think about something else.
For example, you might want to focus on taking a lunch box to work 3 days a week as a starting point, or switching your sandwiches for salads most days, or eating something different for breakfast.
You could try these ‘most days’ of the week but keep a couple of days back so it doesn’t feel overwhelming.
5. - DO Write a Food Diary
This can be SO illuminating.
So often we eat mindlessly and take in a lot more than we realise. Writing a food diary can help you figure out the times of day you slip up and therefore workout out some strategies to mitigate that.
6. - DO Think about eating MORE and not LESS
Eat more of the right stuff. I often encourage people to simply think about increasing their fruit and veg consumption (mainly veg).
From this one small step you have a transformed plate: eggs and greens or fruit salad and yoghurt instead of toast at breakfast, a huge salad instead of a sandwich, a dinner plate loaded with colourful vegetables….Plus you’ll gain tons of vitamins and minerals to support your exercise, get glowing skin and keep you fit and healthy in a super busy period.
7. - DO Drink!
If you struggle to take in enough water, pop a glass bottle on your desk and monitor your consumption through the day.
You can add mint, lemon, lime or other fruits to increase palatability and make you drink more. I love the Fruit Infusions bottles for handy on the go tasty water!
8. - DO Plan Your Eating
I always say failure to plan is the best friend of the vending machine.
Many of my most successful clients have been rattling with Tupperware on their way to work every day.
Come well prepared with healthy snacks (pre-portioned) and a lunch box every day. Make double portions at dinner time.
Prepare overnight oats. Boil up eggs for the week as handy snacks.
It takes less time and effort if you’ve pre-prepared what you’re eating as opposed to shopping every day!
9. - DO Be Realistic about the Timeframe
Healthy weight loss is 0.5 to 2 pounds a week, so if you have a lot of weight to lose make sure you start far enough out in order that you can achieve this in a healthy sustainable way.
Use tape measures as well as scales so you can monitor inches lost, as sometimes the scales can be misleading as muscle weighs more than fat.
10. - DO ENJOY This!
Don’t think about ‘dieting’ or ‘missing out’ but think about your engagement as an opportunity to bed down healthy attitudes so that you enter married life in the best shape of your life.
This is a reward for your body to become the healthiest version of you, so make sure you enjoy the feeling of eating sensibly and healthily.
Enjoy cooking and eating delicious fresh food, and the increased energy and vitality it delivers!
I hope you’ve found the above information helpful, if you follow my Facebook & Instagram accounts (links below) these provide daily inspiration and health and fitness tips.
I also have a free closed group for Brides-to-Be which offers even more in-depth training expertise and ‘lives’, and is a place where brides can journey together, supporting and boosting each other on this exciting journey.
If you found this article helpful, then please consider sharing it with your friends.
Wishing all couples a marvellous wedding day!
Photo Credits: Sarah Jayne Photography | Chloe Mary Photography | Unsplash