Looking Good and Feeling Great!
When I began planning my wedding
last year, I also began planning some life changes that would
help me become as healthy and fit as I could be on my wedding
day. I wanted to feel good about my body and feel confident in
my sleeveless gown as I walked down the isle. I wanted to be able
to spin and twirl on the dance floor with my future husband without
getting winded or breathless. I decided, like many brides-to-be,
to use my wedding date as an initial goal for a healthy weight
and better health. Here is a guideline that may help you develop
a healthy eating and exercise plan so you can look great and feel
great on your wedding day.
What’s
a Healthy Weight for You?
Your first step should be to determine your body mass index and
set a weight-loss goal that will put you within a healthy range.
Your body mass index, or BMI, is a point value determined by measuring
the ratio of your weight and height. A healthy BMI is usually
between 18-24 points. For example, if you were 5’ 4”
and 160 pounds, your BMI would be 27 points. You may want to loose
roughly 25 pounds to be within a healthy point range.
Keep
a Food Journal
Once you’ve determined your weight-loss goal (if you need
one) begin to journal everything that you eat—even little
bites and nibbles; these can add up! Don’t yet focus on
cutting calories, just try to get a sense of how much and what
kinds of foods you’re eating. For example, I noticed immediately
that I hardly ate vegetables or fruits and I was constantly snacking!
When you have a good picture of your eating habits, began to do
nutritional research to find out how many calories you need to
eat per day and what kinds of foods are better than others. One
pound is equal to 3500 calories. So, to loose two pounds a week,
you would need to cut 7000 calories out of your diet per week.
Web sites such as WebMD and
the Mayo Clinic are excellent nutritional and diet resources.
In general, try to eat low-calorie, high-fiber foods and at least
five servings of fruits and vegetables a day. Also, drink plenty
of water—at least six glasses a day. Water keeps things
moving smoothly in your body and also helps maintain a smooth,
healthy complexion.
Build
Muscle and Exercise
Many women believe the myth that if a woman lifts weights, she’ll
develop big, bulky muscles like those of a professional body builder.
Because of this, many woman overlook the fact that the key to
weight loss and a toned body is to build muscle. Muscle tissue
requires more calories a day—just to stay alive—than
fat does. Therefore, if you were to build several pounds of muscle,
you body would require more calories and your metabolism will
rise. If you’re uncomfortable lifting weights at the gym
or are not sure of proper form, a good way to start is by using
exercise videos that focus on toning. At home, you can stop the
tape whenever you need to check your form or modify the sequence.
You should also do at least
a half hour of cardiovascular exercise every day. Think of all
the fun things you liked to do as a kid: did you love to run and
jump? Did you love to swim and play in the pool? Try to envision
exercise as “play” time for yourself, instead of a
chore. Don’t bother with exercise that you don’t enjoy.
Get
Support!
Finally, surround yourself with people who are supportive of your
efforts! Join an online fitness forum, or attend meetings such
as Weight Watchers. Making a life commitment to health won’t
happen overnight, and you may have some setbacks along the way.
However, with a positive attitude (and your wedding quickly approaching!)
you can only succeed.
