A Bride’s Guide to Wedding Weight Loss

Congratulations! Your big day is just around the corner, and you're getting ready to walk down the aisle to marry the love of your life.

However one size does not fit all when it comes to the perfect wedding gown as a bride-to-be, you want to look and feel your best on your big day, and for many brides, that includes shedding a few pounds.

If you're considering losing weight before your wedding, here's a bride's guide to help you lose weight and achieve your goal to lose weight sustainably and in a healthy way.


Table of Contents


Guide to Losing Weight for Your Wedding


 Did you know?

Finding the perfect wedding dress is one of the hardest things to do, specially if you are curvy, which is why at White Runway we stock plus-size wedding gowns to suit every wedding style.

Commonly Asked Questions

Do most brides want to lose weight before their wedding?

More than 70% of engaged women feel the need to lose weight before the big day, and the average amount of weight is about 7 to 10 kilos. For many brides who are planning a wedding, dieting is as important as choosing the bridesmaid dresses or picking a honeymoon destination. 


When should I start to lose weight for my wedding?

Start early: Losing weight gradually will position you for long-term success. You’ll avoid yo-yo dieting and nutritional deficiencies.  Don't leave your weight loss journey to the last minute and hope to lose weight 2 weeks before your wedding.

Starting a few months before the wedding will give you ample time to make gradual changes and avoid crash diets. Following a healthy weight loss plan for two to three months before your wedding day will allow you to shed about 4 - kilos.

How can I lose weight for my wedding?

The best way to lose belly fat is through a combination of lifestyle changes, including a balanced diet, regular physical exercise and high-quality sleep. Keep in mind that gradual weight loss is the most healthy and sustainable way to lose weight and keep it off.


What is the best way to lose weight for a wedding?

Set short-term realistic goals: When it comes to weight loss, it's important to set realistic goals. Stay on track by breaking your total weight-loss goal down into weekly or monthly targets. That way you can make adjustments in time if you’re falling behind.

Low-calorie diets or extreme fat loss plans may promise quick results, but however far fewer calories can be harmful to your health and lead to yo-yo dieting. Instead, aim for a weight loss of half to a kilogram per week, which is considered a safe and sustainable rate.

Consult with a healthcare professional or a registered dietitian to create a weight loss plan that aligns with your body, lifestyle and weight loss goal.


lose weight for wedding

 Did you know?

Time is a key factor for Pre-Wedding Weight Loss – the further ahead you can start planning, the more likely you are to reach your goal weight for your big day.


Tips to Lose Weight For Your Wedding Day

Fad wedding diets may seem tempting when you’re desperate to squeeze into your grandmother’s wedding dress. On the other hand, you still need your energy when you’re wedding planning on top of your usual workload.

There’s a lot of pressure to look good walking down the aisle, but a wedding crash diet and other extreme measures can backfire. In this guide learn how to lose weight safely, and stay fit together for years to come.

  • Stay Hydrated: Drinking enough water and staying hydrated is crucial for weight loss and is part of any healthy diet plan. Drinking water helps keep you hydrated, aids digestion, and can even help curb your appetite. Make sure to drink water throughout the day and limit sugary beverages such as soft drinks and juices.

  • Think before you drink: It’s not just alcohol, nonalcoholic drinks from lattes to colas can also lead your calorie count to creep up. What you drink should not be overlooked when trying to lose weight. Drinking too many sugar-sweetened drinks can contribute to weight gain.

  • Focus on Nutrition: A balanced and nutritious diet is the foundation of any successful weight loss plan. Make sure your meal plan includes plenty of whole grains, lean protein, healthy fats, and a variety of fruits and vegetables. Aim for 5 to 9 servings of fruit and vegetables each day. Avoid or limit foods that are high in added sugars, unhealthy fats, and processed foods. Keeping portion sizes in check will help you lose some weight and also listen to your body's hunger and fullness cues. 

  • Prevent hunger. Rushing from dress fittings to bridal showers will work up your appetite. Drink lots of water and carry around light snacks like carrot sticks so you won’t want to fill up on chips and snacks.

  • Incorporate Physical Activity: A healthy diet and regular exercise physical is essential for weight loss. Find an workout routine that you enjoy, whether it's brisk walking, jogging, swimming, dancing, or yoga, and aim for at least 150 minutes of moderate-intensity aerobic activity per week. Don't forget to add strength training exercises to your fitness program to help build lean muscle mass and boost your metabolism. Alternatively, if you are not into gyms or find them intimidating a personal trainer can be a sound investment. You’ll be less likely to skip workouts when you’ve paid in advance, and you’ll receive feedback on how you’re doing.

    • Manage stress: Planning a wedding can be stressful, and stress can impact your weight loss efforts. Dealing with seating charts and caterers can interfere with your sleep and trigger hormones that increase fat levels. Prioritize self-care and make time for activities that bring you joy and help you unwind. Practice stress-management techniques such as deep breathing, meditation, long walks or yoga to help you relax and stay focused on your weight loss goals. 


    • Get Enough Sleep: Sleep plays a crucial role in weight loss and overall health. Lack of sleep can disrupt your hormones, increase cravings for unhealthy foods, and affect your mental health and energy levels. Aim for 7-9 hours of quality sleep per night to support your weight loss efforts.

    • Get Support: Losing weight can be challenging, and having a support system can make a big difference. Consider enlisting the help of a registered dietitian, a personal trainer, or a workout buddy who can provide guidance, motivation, and accountability. Avoid negative self-talk or comparing yourself to others, and focus on your progress and achievements.


    • Be Kind to Yourself: Remember that weight loss is a journey, and there may be setbacks along the way. Be kind to yourself and practice self-compassion. Don't beat yourself up over minor slip-ups, and instead focus on making positive changes for the long term.
     Did you know?
    Setbacks are normal when trying to change habits of a lifetime. Accept this, and it will help you have the right attitude to get back on track when a slip-up does occur. Plan ahead how you will cope with potential bumps on the road, such as a meal out or a party. 




    lose weight before wedding


    Wedding Workout Plan

    Ignore Bridal Magazines

    A lot of wedding magazines talk about weight loss like it’s a must. Ignore the pressure to look “perfect” on your wedding day. Setting a goal to get healthy, feel great, and lose weight is totally fine. Just don’t lose sight of what your wedding is really about.


    As a bride-to-be, you may be looking for simple exercises that can help you tone up and shed some pounds before your big day.

    Here are five exercises that are effective, easy to do, and can be incorporated into your pre-wedding fitness routine to help you look your best on your big day.


    • Brisk Walking: Walking is a low-impact exercise that can be easily incorporated into your daily routine. Aim for brisk walking, where you're walking at a faster pace and breaking a sweat. You can go for a walk outdoors, on a treadmill, or even incorporate a walk into your daily commute by walking to work or taking the stairs instead of the lift or escalator.


    • Jumping Rope: Jumping rope is a fun and effective cardiovascular exercise that can help you burn calories and improve your coordination. It can be done anywhere, and all you need is a skipping rope. Start with a few minutes of jumping rope and gradually increase the duration as you get more comfortable with the exercise.


    • Bodyweight Exercises: Bodyweight exercises are simple yet effective for building strength and toning muscles. Some examples include push-ups, squats, lunges, and planks. You can do these exercises at home or at the gym, and they require little to no equipment. Start with a few sets of each exercise and increase the repetitions or duration as you get stronger.


    • Dancing: Dancing is not only a fun way to celebrate, but it's also a great form of exercise. Whether it's taking a dance class, hitting the dance floor at a club, or dancing in the comfort of your own home, dancing can help you burn calories and tone your muscles. Choose fast-paced dance styles like Zumba, salsa, or hip-hop for a higher-intensity workout.


    • HIIT Workouts: High-Intensity Interval Training (HIIT) workouts are short, intense workouts that can help you burn calories and boost your metabolism. They typically involve a combination of cardiovascular exercises and bodyweight exercises performed in quick succession with short rest periods in between. You can find plenty of HIIT workout routines online or through fitness apps that you can do at home or at the gym.


     Dust off those trainers
    Evidence shows that people who combine regular physical activity with calorie-counting are more successful at losing weight and keeping it off.


    Remember to always consult with a healthcare professional or a certified fitness trainer before starting any exercise routine, especially if you have any health concerns or limitations. It's important to listen to your body, start at your own fitness level, and gradually progress to avoid injuries.

    Along with regular exercise, combine it with a healthy and balanced diet to maximize your wedding weight loss efforts.


    wedding weight loss

    Tips to prevent post-wedding weight gain

     Did you know?

    You’re more likely to fall off the diet wagon at the end of the week. Research suggests that we tend to eat more on Fridays and Saturdays than at any other time of the week. Avoid undoing all your good work by sticking to the advice every day.

    Studies show that being married and the associated healthy lifestyle changes can be related to weight increase. According to Healthline, citing a 2012 study published in Obesity, women gain, on average, 10 kilos (24 pounds) during their first five years of marriage.

    Here are some tips to hold onto your figure as well as your spouse, and beat the odds. 

    • Eat at home: Takeaways and restaurant meals typically contain more calories and fat than your own home cooking. Enjoy delicious healthy recipes at home where you can control the ingredients.

    • Turn off the TV: Married couples tend to sit around more watching TV. After all, you may now be following Monday night footbie as well as the latest Netflix series. Consider taking up an physical activity that will get you out of the house.

    • Reduce portion sizes: Women can be especially vulnerable to gaining weight if they start serving themselves the same size portions as their husband. You probably burn fewer calories, so cut the portions down to size.

    • Encourage each other. Of course, there are also advantages to being married if you’re both devoted to staying fit. Couples gym memberships are usually cheaper than individual rates, and you can cheer each other on. 


    Live healthy ever after by shedding pounds the sensible way before you get married and supporting each other in staying fit after your married. Vow to manage your weight, eat a balanced diet, and exercise regularly.

    We hope you enjoyed our comprehensive guide to shedding wedding weight.

    At White Runway we understand that weddings are a special once-in-a-lifetime occasion and everyone wants to look their best self. With the tips provided in this article, we hope that you feel confident in your ability to shed those extra pounds and look stunning on your wedding day.

    Remember, it's not just about looking good, but feeling good too! We hope that you found this guide helpful and wish you all the best in your wedding planning journey.