Proven Diet and Weight loss strategies to prepare for your Wedding Day and Beyond!
In this blog, I'm excited to share practical strategies that can empower you to slim down for your wedding day and maintain that weight loss well beyond the celebration. Having successfully lost over 20 pounds in just three months and kept it off during the recent holiday season, I understand what truly works!
Creating this blog required countless hours of research and exploring invaluable insights from books such as "The Obesity Code" by Dr. Jason Fung and "Good Energy" by Dr. Casey Means. I highly recommend that readers purchase these two books, either in physical copies or as audiobooks, on Amazon.
Additionally, I spent months applying these concepts to my life and successfully confirmed their effectiveness. Join me on this journey as we uncover proven and sustainable methods to ensure you feel confident and radiant on your big day while embracing a healthier lifestyle for years to come.
Tip #1: Reduce Added Sugar from Your Diet
Added sugar is a major contributor to the obesity crisis in North America. While sugars naturally occur in nutritious foods like fruits and vegetables, processed foods often contain significantly higher amounts of added sugars. Reducing these extra sugars from your diet can be an essential step toward maintaining a healthy weight and protecting yourself from serious health complications, such as type 2 diabetes. This condition can lead to severe health issues, including vision loss, heart attacks, and kidney failure.
To reduce your sugar intake, avoid drinking soda and fruit juices; instead, opt for tea, water, and broth-based soups. Even savoury food products can contain significant amounts of sugar, so checking nutrition labels before purchasing items is essential. The recommended limit for daily sugar intake is 50 grams, or 12 teaspoons. However, if your goal is to lose weight, aim for a daily intake of 20 to 30 grams instead, as added sugar has no nutritional value, and your body does not need it.
Tip #2: Cut Back on Refined Carbohydrates
Refined carbohydrates are whole grains that have removed their essential nutrients and fibre, resulting in products like white flour, commonly used in baked goods and deep-fried foods. Like sugar, refined carbohydrates are quickly absorbed by the body, causing significant spikes in blood sugar levels. This pattern can lead to considerable weight gain over time and increases the risk of developing type 2 diabetes. Highly refined carbohydrates are prevalent in many processed foods, including those found in restaurants, bakeries, and packaged items on grocery store shelves.
To better manage your diet, focus on preparing meals at home, where you have control over the ingredients you use. Incorporate eggs, lean meats, and plenty of vegetables into your meals.
Before I started dieting, I often dined out and visited bakeries throughout the week. As a middle-aged person, I didn't mind having a bit of extra weight around my waist, thinking it was just a part of aging. However, when my doctor informed me that my blood sugar levels were rising and warned that a diet high in sugar and refined carbohydrates could lead to serious health issues like heart and kidney problems or even vision loss, I realized I needed to make a change.
I love delicious food, but I prioritize my health and take care to avoid any risks to my eyesight as a photographer. That's why I made significant changes to my diet. As a result, I have successfully lost a few inches from my waist, reduced my harmful cholesterol levels, and returned my blood sugar to normal. I feel better than ever!
That said, you don't have to give up eating out or enjoying delightful baked goods! Treating yourself occasionally is fine, especially on weekends or during special celebrations like parties and weddings. You also need to enjoy life, and part of that is savouring all the wonderful food offered by the many fantastic restaurants, coffee shops, and bakeries in Metro Vancouver. Plus, sharing a meal with family and friends is an excellent way to connect—enjoying good food together makes those moments even more special!
Tip #3: Master the Nutrition Label
Understanding what you eat is crucial, and reading nutrition labels is a powerful way to take control of your health. By examining the nutrition facts tables on food packaging and manufacturer websites, you can uncover critical details about the carbohydrates and sugars in your meals.
Take, for instance, a popular breakfast cereal:
Nutrition Facts:
Per 1 cup (27g)
- Carbohydrates: 20g
- Fiber: 3g
- Sugar: 1g
To find the percentage of carbohydrates, subtract the fibre from the grams of carbohydrates and divide by the total portion size. In this example, the calculation is (20g - 3g) / 27g = 0.63, or 63%.
Don't be misled by manufacturers who advertise only 1 gram of sugar per serving; refined carbohydrates, as mentioned, can have a similar impact on weight gain. It's important to note that fibre should be subtracted from the total carbohydrate count since our bodies cannot digest it. Aim to choose foods that contain less than 30% to even 20% carbohydrates, or look for products labelled as "Keto" a "proved, as these typically guarantee low carbohydrate content. Understanding this information will empower you to make better food choices and prioritize your well-being!
Tip #4: Embrace the Power of Fiber
Fibre is essential for a healthy diet and offers numerous benefits you should not overlook! First, fibre reduces the total carbohydrate count in your meals since it is not digestible, making it an excellent choice for controlling your diet. It also promotes regular bowel movements, alleviating constipation and keeping your digestive system functioning well. Moreover, incorporating fibre into your diet can help lower blood sugar and cholesterol levels and improve overall health.
For example, yams are among the healthiest starchy foods you can consume despite being high in carbohydrates. The critical point is that they are not refined and retain fibre content. Best of all, fibre, in general, keeps you feeling full throughout the day while providing fewer calories, making it a fantastic ally in your wellness journey!
Tip #5 Exercise at least 30 minutes a day:
Physical activity is essential for burning the carbohydrates and sugars in your body, whether at the gym or taking a stroll around your neighbourhood. Exercise can be divided into two main categories: cardiovascular activities, such as walking and running, which strengthen the heart, and resistance training, which focuses on lifting weights, pushing-ups, and building muscle. Both forms of exercise effectively burn calories, but resistance training has the added benefit of boosting your metabolism. The more muscle mass you have, the more calories your body burns, even at rest!
Despite a hectic wedding schedule during the summer, I managed to find time for workouts by reducing my smartphone usage. Studies show Canadians spent an average of six hours daily on their smartphones in 2024! Anyone can make time for exercise simply by cutting back on screen time. Prioritizing your health is not only possible, but it's also necessary for a vibrant and potentially longer life. Dr. Ryan Ashley from Stanford University found that every minute you exercise adds five more minutes to your lifespan!
Tip #6 Eat Protein:
Consuming proteins such as lean red meat, chicken, and fish can aid in weight loss by helping you feel full longer and taking more time for your body to digest. The body expends more energy digesting protein than carbohydrates and fats. Additionally, protein plays a crucial role in rebuilding muscle tissues, especially after exercise. It's essential to keep your protein intake balanced, aiming for about 0.35 grams per pound of body weight. However, if you exercise regularly and want to build muscle, a higher intake of 0.5 to 0.8 grams per pound of body weight may be beneficial. Be mindful that overconsumption of protein can lead to the excess being converted into fat tissue.
Tip #7 Getting Adequate Sleep
Have you ever considered getting at least 7 hours of sleep as a game-changer for weight loss? Sleep plays a crucial role in regulating appetite hormones. When you enjoy adequate rest, your body produces more satiety hormones, which make your stomach feel full. In contrast, insufficient sleep boosts hunger hormones, leading to cravings for unhealthy foods like chips and ice cream.
Moreover, a lack of sleep elevates stress hormones, which can spike blood sugar levels and contribute to weight gain. To unlock the benefits of restful sleep, try dimming indoor lights and disconnecting from screens—like television and smartphones—at least an hour before bed. This simple change can reduce stress hormone production and prepare you for a healthier, more energized tomorrow. Make sleep a priority, and watch how it transforms your body and cravings!
Tip #8: Only Eat When You're Truly Hungry
Don't let the clock or the rigid structure of your daily routine dictate when you should eat. This habitual approach can often lead to overeating and disrupt natural hunger cues. Imagine this scenario: you've enjoyed a delightful and satisfying lunch with a friend. As dinnertime approaches, you still feel pleasantly full, but you feel compelled to eat simply because it's the expected time to do so.
Instead of giving in to this societal expectation, truly listen to the signals from your body. Eating only when genuinely hungry can elevate your energy levels and create a harmonious balance with your needs. If you are still satisfied with your earlier meal, it is perfectly acceptable to skip the next meal. This mindful choice supports healthy blood sugar levels and helps prevent excess from converting into fat.
Embracing mindful eating allows you to connect with your body, cultivate awareness, and take charge of your health meaningfully. Remember, it's about nourishing your body when it requires fuel rather than adhering to a strict schedule.
Tip #9: Discover the Transformative Benefits of Intermittent Fasting
By skipping a meal, you are, in fact, practicing intermittent fasting, a powerful approach that can drastically improve your health and enhance fat loss. Your body initially relies on stored carbohydrates or glycogen in your liver and muscles for energy. Typically, within 12 hours, these glycogen stores are depleted, prompting your body to metabolic switch to burning fat for fuel. This is especially true for individuals who have already built muscle, increasing body metabolism through resistance exercise. This metabolic shift becomes even more effective after 16 hours of fasting, making intermittent fasting a formidable strategy for weight management.
**Important Note**: Exercise caution when considering intermittent fasting, and always consult a healthcare professional prior to starting. This method may not be appropriate for everyone. You should refrain from intermittent fasting if you belong to any of the following categories:
- A child or teenager under the age of 18
- Pregnant or breastfeeding
- A person with type 1 diabetes who relies on insulin
- Someone with a history of eating disorders
- A person with kidney stones, gastroesophageal reflux, or other medical conditions
- If you feel unwell during intermittent fasting, please stop immediately and consult a medical professional.
A popular fasting schedule is the 18:6 method, which involves 18 hours of fasting followed by a 6-hour eating window. Training my body to complete an 18-hour fast took me about three months. I started with 12 hours during the first month and gradually extended my fasting period. Initially, it was challenging; my stomach would growl from the lack of food. However, after a few days of practicing intermittent fasting, those growling noises stopped. Now, I can successfully complete an 18-hour fast because my body has adapted to using fat for energy, which helps keep hunger at bay.
During my six-hour eating window, which typically occurs between morning and noon, I focus on consuming specific foods that won't significantly spike my blood sugar while also keeping my stomach feeling full. I will elaborate on these foods below. I usually practice intermittent fasting about five to six days a week, depending on any weight gain I experience throughout the week.
Tip #10: Don't focus on calories but on blood sugar levels:
Different foods have varying effects on blood sugar levels. Refined carbohydrates and sugars can rapidly raise blood sugar to high levels, with the body storing any excess in fat cells. In contrast, consuming protein sources like meat and eggs leads to moderate spikes in blood sugar. Most surprisingly, eating healthy fatty foods, such as tofu, nuts, plain Greek yogurt, and egg yolks, results in very low blood sugar spikes.
For instance, having healthy fats like avocado or Greek yogurt with berries is much less fattening than starting your day with a whole wheat bran muffin. Therefore, relying solely on calorie information to lose weight is misguided; instead, focusing on the types of food consumed is essential. Maintaining a healthy diet is likely the most critical factor in losing weight. This approach involves primarily eating home-cooked meals that include vegetables, proteins, and healthy fats while dining out only occasionally.
Here is a short list of food items typically high in fibre and healthy fats, low in carbohydrates, or both. Many of these items can be found at local supermarkets like Real Canadian Superstore and Costco, as well as online retailers like SPUD and Amazon:
- "Carbonaut" products: These include bread and pizza, which have high-fibre and low-carb options that actually taste quite good.
- "Liviva Dried Shirataki Spaghetti "This spaghetti has 80% fewer refined carbs but cooks and tastes like authentic pasta.
- Handfuel Dark Chocolate-Covered Almond Clusters These delicious treats contain only 2 grams of sugar.
- "WHOLLY Organic Smashed Avocado Minis"**" These are convenient and spoil much less quickly than whole avocados. They are great for making avocado toast, especially with "Carbonaut" low-carb bread.
- Plain Greek Yogurt**: This yogurt has relatively low sugar and refined carbohydrates and tastes delicious with fresh or frozen berries.
- "Fontaine Sante Spinach Dip "This dip is low in sugar and refined carbohydrates and pairs well with celery sticks.
-Unsweetened Almond Milk: It contains little or no sugar compared to dairy milk. However, individuals under 18 still need to drink regular cow milk as it contains essential vitamins and minerals for growth.
-"InnoFoods Organic Grain-Free Keto Granola "This is the only breakfast cereal I currently eat. It has only 5 grams of carbs per serving, compared to regular cereals that can contain six to ten times as many.
-Unprocessed cheese: These consist of cheddar, gouda, and brie. Not only do they help you feel full throughout the day, but they also have no sugar or refined carbs.
Tip #11: Portion size does not work in losing weight!
Your body is a complex and dynamic system that adjusts based on the amount of food you consume during meals. For example, if you reduce your meal portion sizes, your body will respond by decreasing its overall metabolism. This can lead to a slower heart rate, reduced tissue repair, and a harmful loss of muscle mass. Consequently, if you maintain a low metabolic rate for an extended period, such as during a crash diet, you might experience rapid weight gain once you start eating more.
In contrast, intermittent fasting has allowed me to increase the portion sizes of my meals during breakfast and lunch. Instead of having a bowl of high-refine carb cereal, I now enjoy a much greater variety of foods. For breakfast, I often eat two eggs, a bowl of plain Greek yogurt with frozen berries, two slices of avocado toast on low-carb bread, some cheese, and even a handful of almonds afterward. For lunch, I focus on high-fibre veggies like carrots and broccoli, along with protein sources such as chicken, fish, and beef. I also include an apple or some berries for dessert afterward.
In general, I prefer to start my 6-hour eating window between morning and afternoon. This approach allows my blood sugar levels to drop for the next 18 hours—key for weight loss—and the 7 hours I spend sleeping also make intermittent fasting easier to manage.
My ultimate aim is to maintain a high metabolism so that my weight remains the same even when I dine out with friends and family on weekends. Imagine being able to indulge at an evening party or wedding reception, enjoying a heaping plate of delicious food and desserts, yet barely gaining a pound afterward! Recent research shows that, unlike conventional methods like portion control or calorie-restricted diets, intermittent fasting can elevate your metabolic rate by as much as 14% by preserving muscle mass.
Tip #12: Check your progress with a health professional
Seeking guidance from a health professional is essential for determining your ideal weight and body composition. Relying on unrealistic and often unhealthy body images portrayed on social media platforms like Instagram, as well as misinformed advice from influencers, can lead to harmful choices. A doctor can also evaluate your blood sugar levels to identify necessary dietary and lifestyle changes.
It’s important to remember that each person is unique in terms of age, body mass, composition, and overall health, which means weight loss experiences will vary from one individual to another. However, by implementing effective strategies, you can take control of your health and achieve a healthy weight. This proactive approach can help you avoid serious health issues related to obesity and type 2 diabetes, empowering you to live your best life.
