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Wedding Diet Plan: How to Lose Weight for Your Wedding Fast

Updated on June 30, 2017
Wedding Diet Plan. How to Lose Weight for Your Wedding Fast
Wedding Diet Plan. How to Lose Weight for Your Wedding Fast

This wedding diet plan will help you lose weight for your wedding fast. You can lose a dress size every two weeks, or two dress sizes in a month.

Two Part Wedding Weight Loss Plan

There are two components to this plan: The Balanced Food Plate and Get Strong Fitness Plan. The nutrition part will fill you up while keeping your calories low, but still at a healthy point, with a basic 1600 calorie a day diet.

A lot of women think 1600 calories is a lot of food, but in reality eating this amount serves two-fold: it helps to keep you from bingeing (as people often do on very low calorie diets), and it gives you the fuel you will need for your body-toning Get Strong Fitness Plan.

The exercise segment will fast track your weight loss by focusing on firming you up into a svelte bombshell bride, but if your focus is lowering the number on the scale quickly, there is also a fast-track plan you can adopt. Your main barometer to fitness will be reduction in your dress size!

If you are ready to lose a dress size every two weeks, let's get started!

The Balanced Food Plate

The portioned food plate below is based on the USDA's suggestion for dividing your plate up into four categories. The most important thing to remember is that half of your plate should always be made up of fruits and vegetables. You get a dairy serving with that plate of food as well.

So here are the basics of your wedding diet plan ...

Balance in Moderation

The portioned food plate above is based on the USDA's suggestion for dividing your plate up into four categories.

If you plan to cook as a wife, or especially if you want to be a housewife, you will know the importance of balanced meal planning.

The most important thing to remember is that half of your plate should always be made up of fruits and vegetables. You get a dairy serving with that plate of food as well.

So here are the basics of your wedding diet plan ...

Wedding Diet Plan Sample Menu:


  • 1 cup wheat flakes or Cheerios
  • 1 small banana, sliced and placed on cereal
  • 1 cup 1% milk


  • 1/2 can drained tunafish
  • 1 Tablespoon mayo
  • 2 slices bread
  • 1 cup baby carrots
  • 2 Tablespoons low-fat salad dressing for carrot dip


  • 2 cups lettuce
  • 2 sliced hardboiled eggs
  • 1/3 cup shredded cheddar cheese
  • 2 tablespoons low-fat dressing


  • 1 cup grapes
  • 3 cups air-popped popcorn

How to Follow this Diet:

  • To make it easy, you may simply switch out food items in the menu plan above for others in the same food group. For example, you can switch out 2 hardboiled eggs for two ounces of chicken, or 1 cup of milk for 1 cup of lowfat yogurt, etc.

  • You can eat meals and snacks in any order.

  • Limit yourself to the servings specified for each food group, and to the correct serving sizes.

  • On days you cannot keep a direct count of your servings, strive to simply eat no more than 1800 calories, and strive for moderation. Often, keeping a running calculation of your calories is easier. You can still lose weight for your wedding fast this way, as long as you don't deviate from a balanced diet

1600 Calories Per Day

Grains -- 4 servings

Serving Examples:

  • 1 slice bread
  • 1 cup wheat flakes
  • 1/2 cup rice
  • 3 cups plain popcorn
  • 1/2 cup oatmeal
  • 7 crackers

Vegetables -- 2 cups

Serving Examples:

  • 1 cup any fresh tomatoes, carrots, celery, mushrooms, broccoli, cauliflower, cucumber
  • 2 cups fresh baby spinach or lettuce counts as 1 cup vegetables (very low calorie)
  • 1 medium baked potato counts as 1 cup
  • 1 large sweet potato counts as 1 cup

Fruits -- 1 1/2 cups

Serving Examples:

  • 1 small orange, apple, peach, nectarine, or banana = 1/2 cup/1 large = 1 cup
  • 16 grapes = 1/2 cup
  • 1/2 cup juice = 1/2 cup
  • 1/2 mango = 1/2 cup
  • 1/2 cup watermelon, honeydew, or cantaloupe = 1/2 cup
  • 1/2 cup berries = 1/2 cup

Dairy -- 3 servings

Serving Examples:

  • 1 cup 1% milk
  • 1 cup lowfat yogurt
  • 1 sandwich size slice of deli cheese: American, Swiss, Colby-Jack, etc.
  • 1/3 cup shredded cheese, such as cheddar
  • 1/2 cup chocolate pudding

Proteins -- 5 ounces

Serving Examples:

  • 5 oz skinless chicken, pork loin, or flank steak
  • 3 oz canned, trained tuna = 3 ounces
  • 7 medium shrimp = 2 ounces
  • 4 thin slices lean turkey or ham lunchmeat = 2 ounces
  • 1 egg = 1 ounce
  • 1 Tablespoon peanut butter = 1 ounce
  • 1/2 cup beans such as kidney, black, or pinto = 2 ounces
  • 1/4 cup hummus = 2 ounces

Fats and Oils -- 3 teaspoons

Serving Examples:

  • 1 teaspoon of oil (olive, canola) = 1 teaspoon
  • 1 Tablespoon butter = 2 1/2 teaspoons
  • 1 Tablespoon mayonnaise = 2 1/2 teaspoons
  • 1 Tablespoon traditional salad dressings = 1 teaspoon
  • 2 Tablespoon low-fat salad dressings = 1.5 teaspoons
  • 1/2 avocado or 1/2 cup cubed avocado = 3 teaspoons
  • 1 oz nuts, such as peanuts, cashews, or almonds = 4 teaspoons

Tools for Success

Easily Stay on Track

One of the easiest ways to stay on track for your wedding slim-down, and even become a little obsessed with fitness, is by using one of the most technologically advanced weight-loss aids on the market, a new activity tracker like the Fitbit Alta HR.

People tend to notice a high rate of success with these activity trackers because they like to keep the calorie count feature going when they move around. "It adds up throughout the day, and I like to see the calories burned go up while my scale weight goes down," Clarissa, 27, from New Jersey notes.

"I also like the coral colored one, because it's a bright color that reminds me of spring and summer," and I consider this a long-term investment in my health, so I don't mind spending the money," Clarissa adds.

The Get Strong Fitness Plan: Walking

The second component of the Wedding Diet Plan is exercise.

One thing people often forget is that you will want to do aerobic exercise along with strength training. Aerobic exercise, especially walking, is actually the most enjoyable part of the plan and is highly effective for getting you fit. Walking is great for every organ in your body -- especially your heart, for longevity, and for endurance. Walking also raises your endorphins (which can amazingly help prevent or reduce depression).

Although it's not necessary, I recommend an affordable treadmill for women because of my own experiences. There have been so many times I decided not to walk outside for my exercise:

  • It was too cold
  • My hair looked terrible
  • I had no presentable workout clothes
  • It was too hot
  • It was dark out
  • I don't like men watching me walk, jog, and run
  • I sometimes felt vulnerable outside by myself
  • I felt workout clothes were too immodest to wear outside
  • There were no reasonable walking paths near my home (especially relevant for rural and sometimes suburban people)
  • It was raining or snowing

But just find a way to walk, whether outside, on a treadmill, or even in a large indoor mall. It's basically the same in the end.

Emergency Weight Loss: 20 LBs in 28 Days

If you need to lose a lot of weight fast to fit into that dress, there is hope. This is the weight loss kit I used in an emergency to lose weight in under 30 days for my wedding because I cheated on my diet too much beforehand, and couldn't fit into my dress. I think you will really like it!

It comes with:

  • Everything you need to lose the pounds - SkinnyMap, Success Card, Quick Slim Kit, shaker bottle and a Skinny Jane T-shirt
  • Skinny Blend for chocolate shakes - an easy to blend formula that has only 100 calories, 3 grams fiber, and 1 gram sugar
  • Skinny Burn - an effective supplement that speeds metabolism, burns body fat, reduces cravings, and gives you energy
  • Skinny Cleanse - a supplement that gently removes toxins from the body, helps control your appetite, and speeds up weight loss efforts
  • A safe weight loss challenge that is guaranteed to work

My Favorite part of this kit is the Skinny Burn supplement:

  • SCIENTIFICALLY FORMULATED to Suppress and Decrease Appetite, Burn Fatty Tissue, and Boost Energy. The Skinny Jane 28 Day Weight Loss Kit comes with this supplement to help your body burn fat faster by helping boost metabolism with only 2 slimming capsules per day.
  • 9 CUTTING EDGE WEIGHT LOSS INGREDIENTS: Maximize fat loss with raspberry ketones and other safe, effective, and clinically proven ingredients -- in one easy-to-take diet aid! This supplement is made intentionally to target problem areas, like hips, butt, thighs, fatty upper arms, and tummy rolls! It has helped thousands of women, and will help you too!
  • SUPERIOR SAFETY, 100% NATURAL: Skinny Burn is a safe, premium extra strength weight loss diet aid with results that are proven, and is the ideal addition to any weight loss plan!
  • IMPROVE DRIVE, FOCUS AND ENERGY: Increase your energy, focus, and also exercise endurance and alertness with Skinny Burn. It makes the perfect solution for keeping you ready to go from the morning to the afternoon and even through exercise. And it does this with no jitters or crash later!
  • JUST 1 MONTH TO A SLIMMER BODY: 60 capsules of Skinny Burn supports weight loss for 1 month so you can shed body fat and excess weight while feeling terrific!

The Get Strong Fitness Plan: Strength Training

The next section has all of the weight training/body shaping professional advice and plans you need to stay on track and get into that small wedding gown size you are dreaming about. It is also a good tool for understanding the science behind why your body reacts to muscle toning the way it does. Otherwise, a self-directed exercise program like the one below will help you along just fine.

Here are your guidelines:

  • Aerobics: Sessions of walking for 45 minutes, three times per week.
  • Ab Toning: 10 to 15 minutes of ab strengthening exercises, such as crunches and modified sit-ups, three times per week.
  • Upper Body Toning: 20 minutes of upper body strengthening exercises such as bicep curls, tricep extensions, and modified push-ups, three times per week.
  • Lower Body Toning: 20 minutes of lower body strengthening exercises such as squats, lunges, calf raises, and leg extensions, three times per week.

Check out the toning videos below to give you good workout examples!

Exercise Schedule

45 minutes aerobics
Lower body toning
45 minutes aerobics
Lower body toning
45 minutes aerobics
Lower body toning
Rest -- No exercise today!
Upper body toning
Ab toning
Upper body toning
Ab toning
Upper body toning
Ab toning

Upper Body Toning Workout Example

Lower Body Toning Workout Example

Ab Toning Workout Example

Wedding Diet Plan: Lose Weight for Your Wedding Fast
Wedding Diet Plan: Lose Weight for Your Wedding Fast

Why Strength Training is so Important In this Program

  • It will visibly reduce the fat on heavy arms, thighs, buttocks, and your stomach.
  • It will reduce or eliminate cellulite.
  • Muscle burns calories 24/7, unlike fat which mostly sits idle.
  • Aerobics alone will not change how firm your body looks.

Why You Must Exercise so Frequently

  • If you want to reduce your dress size every two weeks, it takes work, especially in the toning department. Working each body part three days per week allows them to become visibly improved and altered much more quickly. This is what you want!


  • I am not a medical professional. Always consult a doctor before taking up any exercise plan, implementing dietary changes, or adding supplements to your diet.

Wedding Weight Loss Poll

How many pounds do you want to lose for your wedding?

See results

Wedding Dress Size Poll

What size wedding dress do you want to fit into on your wedding day?

See results


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