My journey to wedding day readiness began with a mirror moment—I realized I wanted to feel confident and vibrant as I walked down the aisle. Naturally, you want to look and feel your best on this special day. For me, this was an even more pressing concern as I was overweight when my wedding was fixed. Both my wife and I shared the same goal—to lose weight before our big day. Through dedication, consistency, and strategic planning, I managed to shed the extra pounds. In one year, I went from 104 kg to 66 kg. Here, I share my journey and a detailed guide to help you achieve your weight-loss goals before your wedding.

1. Set Realistic Goals

The first step is to set achievable and realistic weight-loss goals. Unrealistic expectations can lead to disappointment and demotivation. For example, aiming to lose 10 kg in a single week is not only unattainable but also unhealthy. I decided to focus on losing 500 to 900 grams per week, aiming for a total weight loss of 4.5 to 5.5 kg in three months. Breaking your goal into smaller, manageable steps not only keeps you motivated but also ensures that your approach is healthier and sustainable over the long term. For instance, instead of focusing on losing 10 kilograms outright, aim to lose 1 kilogram per week by adjusting your diet and exercise routine. This way, each milestone feels attainable and reinforces your commitment.

2. Create a Balanced Diet Plan

Diet plays a crucial role in weight loss. No matter how much you exercise, without controlling your diet, progress can be limited. Here are the general guidelines I followed when designing my diet plan, tailored specifically to my needs and goals. Keep in mind that these guidelines can be adapted to suit your unique lifestyle and preferences.

General Guidelines

Calorie Deficit: To lose weight, your calorie intake should be less than the calories you burn. I ensured my daily calorie intake was 500-750 kcal less than my maintenance level. This created a calorie deficit, allowing my body to utilize stored fat for energy.

Prioritize Protein: Protein is essential for weight loss, especially in preserving muscle mass while in a calorie deficit. Based on my weight of 104 kg, I consumed 208-260 grams of protein daily. This helped repair muscle, kept me feeling full, and boosted my metabolism.

Protein intake chart based on your activity:-

Recreational Gym-Goers (Light Training):
Protein Intake: 1.2–1.6 g per kg of body weight daily.
Example: A 70 kg person needs 84–112 g of protein.

Moderate Training (Strength & Cardio):
Protein Intake: 1.6–2.0 g per kg of body weight daily.
Example: A 70 kg person needs 112–140 g of protein.

Intense Strength or Muscle Building Training:
Protein Intake: 2.0–2.2 g per kg of body weight daily.
Example: A 70 kg person needs 140–154 g of protein.

Fat Loss Goals (Calorie Deficit):
Protein Intake: 2.0–2.5 g per kg of body weight daily.
Higher protein helps preserve muscle mass while losing fat.

Complex Carbohydrates: I included foods like quinoa, brown rice, oats, and sweet potatoes instead of refined carbs. Complex carbs are rich in nutrients and digest slowly, keeping you full for longer.

Healthy Fats: Incorporating healthy fats like avocados, nuts, seeds, and olive oil provided essential nutrients and curbed hunger.

Fruits and Vegetables: Low in calories and high in fiber, fruits and vegetables became a staple in my meals.

Limit Processed Foods: I reduced my intake of sugary snacks, sodas, and high-fat junk food.

My Diet Plan

Morning (7:00–8:00 AM)

  • Drink: Warm lemon water or green tea (no sugar).
  • Meal:
    • 3 boiled eggs or scrambled egg whites (or tofu scramble for vegetarians).
    • 1 slice of whole-grain toast or a small bowl of oats with 1 tbsp chia seeds.
    • 8 almonds or 3 walnut halves.

Mid-Morning Snack (10:00–11:00 AM)

  • Option 1: 1 medium-sized fruit (apple, orange, or a handful of berries).
  • Option 2: A handful (30g) of roasted chickpeas or unsalted nuts.

Lunch (12:30–1:30 PM)

  • Protein: Grilled chicken breast, fish, tofu, or lentils (150–180 g).
  • Carbohydrates: 3/4 cup brown rice, quinoa, or 1 large whole-wheat roti.
  • Vegetables: A large portion of steamed or sautéed vegetables (broccoli, spinach, carrots, bell peppers).
  • Healthy Fat: 1 tsp olive oil or 1/4 avocado.

Afternoon Snack (4:00–5:00 PM)

  • Option 1: A protein smoothie with almond milk, spinach, protein powder, and a small amount of fruit.
  • Option 2: A handful (30g) of seeds (pumpkin, sunflower, flax).

Dinner (7:00–8:00 PM)

  • Protein: Grilled fish, chicken, paneer, or a legume-based dish (150–180 g).
  • Vegetables: A salad with leafy greens, cucumbers, tomatoes, and a dressing made of 1 tsp olive oil or lemon juice.
  • Optional Carbohydrates: 1/2 cup sweet potato or 1 small whole-grain tortilla.

Evening Snack (Optional, 9:00 PM)

  • Option 1: Herbal tea and a handful (20g) of mixed nuts (unsalted).
  • Option 2: 1/2 cup plain Greek yogurt (low-fat) with a sprinkle of cinnamon and a few berries.

3. Follow a Structured Workout Plan

Exercise is equally important for weight loss and improving overall fitness because it complements dietary changes by increasing calorie expenditure, building muscle, and improving metabolism. Together, exercise and diet form a balanced approach that maximizes results. I followed a balanced workout plan that included strength training, cardio, and active recovery. Here is my detailed routine:

Weekly Workout Plan

Day 1: Full-Body Strength Training + Cardio (60 minutes)

  • Warm-Up (5–10 minutes): Dynamic stretches and light cardio.
  • Strength Training (30 minutes):
    • Squats – 3 sets of 12 reps.
    • Push-ups – 3 sets of 12 reps.
    • Dumbbell rows – 3 sets of 12 reps per arm.
    • Plank hold – 3 sets of 30–45 seconds.
  • Cardio (15 minutes): Brisk walking, jogging, or cycling.

Day 2: High-Intensity Interval Training (HIIT) (20–30 minutes)

  • Warm-Up (5 minutes): Light jogging or dynamic stretches.
  • HIIT Workout (15–20 minutes):
    • Sprint for 30 seconds, walk/jog for 1 minute (repeat 8–10 rounds).

Day 3: Active Recovery or Rest

  • Activities: Light yoga, walking, or stretching for 20–30 minutes.

Day 4: Upper Body + Core Strength (45–60 minutes)

  • Upper Body Exercises:
    • Dumbbell chest press – 3 sets of 12 reps.
    • Overhead shoulder press – 3 sets of 12 reps.
    • Dumbbell bicep curls – 3 sets of 12 reps.
    • Tricep dips – 3 sets of 12 reps.
  • Core Exercises:
    • Bicycle crunches – 3 sets of 20 reps.
    • Russian twists – 3 sets of 20 reps.
    • Side planks – 3 sets of 30 seconds per side.

Day 5: Cardio + Flexibility (45 minutes)

  • Cardio (30 minutes): Running, cycling, swimming, or dancing.
  • Flexibility (15 minutes): Static stretches or yoga poses.

Day 6: Lower Body + Core Strength (45–60 minutes)

  • Lower Body Exercises:
    • Deadlifts – 3 sets of 12 reps.
    • Step-ups – 3 sets of 12 reps per leg.
    • Glute bridges – 3 sets of 12 reps.
    • Lunges – 3 sets of 12 reps per leg.

Day 7: Active Recovery or Rest

  • Activities: Gentle yoga, walking, or foam rolling for muscle relaxation.

4. Stay Hydrated

Water is essential for weight loss and overall health. I drank 2.5–3 liters of water daily. Staying hydrated helps reduce unnecessary snacking, as thirst is often mistaken for hunger.

5. Manage Stress

Wedding planning can be stressful, and stress can lead to emotional eating. Here’s how I managed stress:

  • Relaxation Techniques: Practicing yoga, meditation, and deep breathing.
  • Adequate Sleep: Aiming for 7–9 hours of quality sleep each night.
  • Taking Breaks: Stepping away from wedding tasks to recharge.

6. Track Your Progress

I tracked my progress using a fitness app and a food diary. Weekly weigh-ins and celebrating small milestones kept me motivated.

7. Avoid Crash Diets

Quick-fix diets can lead to rebound weight gain and leave you feeling drained. I focused on sustainable lifestyle changes that I could maintain even after the wedding.

8. Seek Professional Guidance

If you’re unsure where to start, consult a dietitian or personal trainer. A tailored plan can make all the difference.

9. Focus on Feeling Confident

Your wedding day is about celebrating love and joy. While weight loss can be a goal, your confidence and happiness are what truly matter. Embrace the journey and be kind to yourself.

By following these tips, you can become a healthier and more energized version of yourself before your wedding. Start early, stay consistent, and enjoy every moment leading up to your special day!