You may think the formula to achieve a Fit & Fabulous Bride Fit Body would include complicated exercise routines that involve endless hours on the cardio equipment at the gym and a diet program that involves measuring and weighing every morsel of food. We usually equate weight loss (fat release) with pain, punishment, deprivation and hunger, which is a false belief! My suggestions to achieve a Bride Fit Body involve eating delicious REAL FOOD, exercising less, radical self-care and more sleep!
Getting a fit & fabulous body is actually SIMPLE, no need to get too complex. I recently watched some interviews on a weight loss summit and one of the health & wellness professionals said, “Complexity is the enemy of execution,” I agree! Here are 6 habits to establish that will put you on the right track to a wedding dress ready body:
- DRINK WATER— this sounds simple and it is, but most don’t drink nearly enough and are in a chronic state of dehydration. You need to up your water intake to at least ½ your body weight in ounces. That means if you’re 150 pounds, you need to drink at least 75 ounces of water per day, I suggest aiming for 100 ounces. I don’t like to include anything that has caffeine towards your total intake. Maybe you’re thinking this is an impossible request, or you already have this nailed! Here’s a strategy to make this happen; take out the amount of water for the day and put in a glass pitcher with ice, lemon, lime, cucumbers, pure essential oils (peppermint and grapefruit are my favorite) or whatever makes you happy! Give yourself some rules like, drinking a glass of water first thing in the morning (yes before coffee) and making sure you have 50 ounces down before 2pm. There’s an App called Waterlogged that will help to keep you on track. Drinking more water can change your life if you are currently not drinking enough! There’s a medical study confirming that drinking water will result in losing body fat and reducing hunger. The study followed fifty overweight women, ages 18-23 over an eight-week period. The women drank 1.5 Liters (50.7 ounces), thirty minutes before breakfast, lunch and dinner. The only change the women made over the eight-week period was their water intake. Significant reduction in fat and appetite were reported. Drinking more water is a simple habit to make a significant difference. Definitely worth an experiment! You’ll get the other side effects to being hydrated as well, like more energy and beautiful skin!
- EAT MORE VEGETABLES- The common denominator in any diet; Vegan, Vegetarian, Pescetarian or Paleo, is that eating mostly vegetables is the foundation. Shoot for 10 servings per day. Quality does matter; local, in-season and organic is best. Adding in greens to smoothies and starting meals with a BIG A** salad are a great way to get more vegetables in your diet.
- EAT PROTEIN AND SOME FAT FOR BREAKFAST- Like a protein shake made with coconut milk or nut milk. Eggs are a great choice, the whole egg please! Pastured eggs are one of the most nutritious foods on the planet. Scramble some in a little coconut oil, or make an omelet loaded with? You guessed it- vegetables! Here’s something to try- a bag of frozen organic mixed vegetables, I use a stir-fry mix, broccoli, cauliflower or whatever I have. Put in a deep pan with a little water, heat medium to high, cover, it’s lightly steamed and ready to go in 5 minutes. Then I crack 1-3 eggs on the top (you may need to drain or add some water first), cover, heat low, cook the eggs to your liking (don’t burn the veggie’s, the eggs will still cook in the steam, so turn off the heat if you need).
- WALK- as much as you can, everyday. Aim for 10,000 steps per day. First measure your steps and if you are currently a lot lower than that number, don’t panic! Add 500-1000 steps, after doing that for a week, add another 100-500. The end goal is 10,000. If you can walk for 15 minutes in the morning, before eating, and 15 minutes at night after dinner is great! If you sit all day at work, take breaks and get up every 25 minutes. If you have the ability to stand at while working, try to switch it up and get out of your chair as much as possible.
- DO SOMETHING 3x’s PER WEEK- Find a training studio with structured small group training or look into hiring a personal trainer. FAT LOSS is a by-product of strength so including weight training is an important part of in achieving a lean body. Don’t rush to a level that’s too far ahead, start with where you are, which may mean body weight exercises to start. If you want to keep workouts at home, try some quick but effective Tabata It’s a four-minute workout with a huge bang for its buck! Download to Tabata Timer app to make timing the intervals easy. You can use any cardio equipment in addition to weight bearing exercises like air squats, push-ups and lunges.
- SLEEP- So important and severely underrated! That false belief that you can sleep when you’re dead is dumb! Sleep and fat release are directly connected. We can dive deep into this subject but let’s start with going to bed 15 minutes earlier than you currently are. Sleep hygiene, which is a variety of practices that are necessary to have normal, quality nighttime sleep and full daytime alertness, is key. Routine is important; relaxing at night, avoid any emotional upsetting conversations, dimmed lights, if you can eliminate computers, phones or anything with a screen a couple hours before you go to sleep, and a cool & dark bedroom.
Getting started with these 6 SIMPLE but EFFECTIVE step will accelerate you to a BRIDE FIT BODY and result in “wedding dress ready” for the BIG DAY!
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