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As experts in the field of nutrition and dietetics with many years of experience, we have prepared 5 tips on how to go about losing weight so that you can lose weight effectively, but also safely and healthily.
1. You will not lose 10 kilos in a week
While browsing the internet, you may find similar promises. «Lose 5 kg in a week, effortlessly!» – and who would not want to? 😉 However, the recommended and healthy weight loss rate is 0,5 to 1 kilogram per week. We lose kilograms when we burn more calories than we supply them with food. We are then talking about the so-called energy deficit and there are two ways to work out such a deficit:
- consuming fewer calories in food, i.e. eating less or choosing less calorie foods
- increasing physical activity, i.e. burning more calories.
Simplifying to lose weight half a kilo in a week, you have to “break” off your daily menu about 500 kcal Or increase physical activity. The faster the pace of weight loss you want to impose, the more physical exercise will play – exercise and exercise are so important that without them it will be difficult to reduce the daily caloric content of the diet by up to 500 calories, while maintaining a balanced diet. But more about that in the next part of the article.
| Our tip |
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| If you feel the need to lose a few kilos before marriage, try to think about it in advance. You can assume a healthy weight loss rate is 0,5 to 1 kg per week. Make sure that your diet is healthy and balanced – do not put your health at risk, because quick results can mask long-term health problems. |
2. Miracle diet, or a recipe for disaster
This point is directly related to the previous one – various inventions may seem tempting, such as the 1000 kcal diet, the Dukan diet, the Sirt diet … Especially when on popular websites we see in the headlines: “Adele lost 30 kilograms in 3 months”. And the best idea in the world may seem to us monodietes, i.e. menus based on one ingredient. Why?
- They promise miraculous effects, i.e. the mentioned 10 kilograms a week.
- They do not require large financial outlays due to their simple structure.
- They are very easy to use because they are based on one or a group of products, such as the cabbage or grapefruit diet.
- They do not inform about side effects, giving the impression of being 100% effective.
- They often give permission to consume an unlimited amount of one of the products, so that we are not hungry, losing weight easily and pleasantly.
Unfortunately, it is only playing on our emotions and desires, marketing tricks and treatments, and the longer use of single-component or exclusion diets will have dire consequences. From deficiency of nutrients (deterioration of well-being, decreased immunity, trouble sleeping), through too low caloric content of the menu (slowing down the metabolism), to too rapid reduction of body weight and lack of nutritional education (yo-yo effect).
And if you do not feel discouraged by these points, remember that such a miracle experiment can also affect your appearance, i.e. skin, nails and hair – in the case of an upcoming wedding, you certainly do not want to take such a risk.
| Our tip |
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| In a healthy, balanced and, above all, effective diet, there will be room for products from all groups: vegetables and fruits, cereals, dairy products, meat, fish and nuts. Do not take shortcuts, do not give up a wholesome menu |
3. A healthy and balanced diet is not only about slimming
We will emphasize it again: What we eat affects virtually all aspects of our lives – we have even prepared a whole list of benefits of a healthy and balanced menu:
- better well-being, less mood swings and irritability,
- improvement of the appearance of skin, hair and nails,
- improved hygiene of life, better sleep,
- delaying the effects of aging,
- supporting the immune system and reducing the risk of various diseases,
- support for the circulatory and nervous system,
- More energy and fuel to operate,
- greater resistance to stress.
And here we really could still exchange and exchange. In the face of the upcoming wedding, especially reducing stress, improving well-being, boosting energy and influencing our appearance may seem interesting.
| Our tip |
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| Do not treat the diet only as a short-term measure to the goal of your dream figure. First of all, it is a comprehensive care for yourself, for your health and quality of life, and the change of eating habits will stay with you forever. |
4. And losing weight is not only a healthy and balanced diet 😉
Man does not live by food alone. For all this to have arms and legs, you will also need adequate hydration and regular physical activity. More than half of our body consists of water, it is present in all tissues and organs and performs a number of important functions, including: transport of substances in the body, participation in the digestion of food, maintaining a constant body temperature.
Water shortage, i.e. too little hydration, can have a negative impact on our physical and mental condition, so we must take care of proper management and constant supplementation. According to the nutritional standards for the Polish population, a sufficient daily water consumption was set at 2 liters for women and 2,5 liters for men in the age group above 19 years of age. However, this value may change positively under the influence of factors such as increased physical activity, physical effort, body weight and age, and even air humidity and temperature, or even specific physiological states (pregnancy, lactation, fever).
| Our tip |
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| Water cannot be drunk on the so-called a hill, i.e. supplementing the XNUMX-hour demand at one time. Drink water in small sips, if possible throughout the day. Make sure that a glass of water or a bottle accompanies you anytime and anywhere – at home, in the office, during trips to the city. |
However, by giving up sport, or perhaps more precisely, physical activity, we significantly limit the room for maneuver in the context of our plans to reduce kilograms. In this case, the entire burden of working out the aforementioned energy deficit rests on the diet. What you would manage to burn during the activity you will have to compensate with the smaller content of the plate. But don’t worry, it’s not about buying a gym pass and going there twice a day.
Physical activity also includes walking, cycling and rollerblading or even… dancing! And even if physical activity has not been with you every day before, you can start implementing it at your own pace, step by step. The weather is nice, instead of an episode of your favorite Netflix series, take a quick walk with your loved ones or a friend. Instead of going to the market for shopping, go on foot to the nearby market square. Choose stairs instead of taking the elevator. Over time, you will start to feel the benefits of even a little activity, your condition and well-being will improve, and then you will want more.
| Our tip |
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| If your physical activity was low before starting to change your habits, do not throw yourself into too deep water immediately. Too hard workouts may end up not only with a drop in motivation, but also an injury. Look for an activity that will please you and become a natural part of your day. |
5. How not to go crazy on a diet
And here we come to the point, because in the end the title question was: How to lose weight before the wedding? First of all, answer the question do you do it for yourself and do you really need it. Do not try to meet someone else’s expectations, do not give in to pressure from the environment. And although it’s easy to say it, remember: this is your day, you are the most important and you should feel comfortable, no one else.
Second, the diet is not a sprint, it is a marathonand your eating habits will stay with you for the rest of your life. If you have the possibility, try to plan the reduction of kilograms in advance, and if it is already “too late”, then adopt a safe and healthy weight loss pace. By experimenting with fasting and miracle diets, you can harm yourself in so many ways that it is not worth taking this risk in the face of the upcoming ceremony.
Hydration and exerciseThey must become a natural complement to the popular “healthy bowl”. They will not only support your weight loss, but also benefit your physical and mental health. Try to implement new habits slowly, systematically and consistently – start by walking regularly and counting the glasses of water. Over time, you will feel that a healthy lifestyle pays off, but also becomes a habit.
| Our tip |
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| Remember that you are doing it for yourself and for your health. Thanks to this, you will gain more motivation to act and it will be easier for you to persevere even in those harder moments. You’ll see some of the benefits of a new, healthy lifestyle in the first few days, and some will have a long-term impact on your quality of life, physical and mental health. |
Preparations for the wedding
And since my mate is healthy, I feel fine, my dream figure is also good, with a clean head, you can focus on other preparations. One of them is finding the right wedding hall. Then it is worth using the help of professionals and search engines with the offer of wedding venues – we recommend the website https://www.saleweselne.com/, which we have already used in the editorial office.
Select the location of the wedding, the number of invited guests and beds, as well as the price range – see which facilities will be displayed to you and whether they have vacancies for the date you are interested in. Using this service, you can also send an inquiry that will go directly to the contact person in the facility. Each room has a photo gallery and a detailed description along with a list of services and attractions.