April 29th, 2009 by admin

When planning a diet and exercise regime for your wedding day it is important you stick to the 80:20 ratio rule. This rule requires that you stick to your diet and exercise routine for about 80% of the time and have a 20% safety zone for these times when it all gets too much and you reach for the pre-wedding chocolates!

STEP 1

The basic rules

Never miss breakfast. Aim to eat a good breakfast within 60 minutes of getting up as you will then gain from the maximum energy boosting benefits.

The ideal amount of calories you should consume in a day should be around 1700. Try to avoid empty calories which have no nutritional value, such as alcohol.

Add a small portion of protein with each meal as it will leave you feeling fuller for longer. Good options are fish, lean chicken, skimmed milk and eggs.

Five portions of fruit and veg. a day are essential. Eat dark leafy vegetables which are high in fiber and a natural source of iodine which can boost your metabolism. With fruit try grapefruit, plums and pears.

Avoid adding sugar and salt. Suge if high with empty calories and salt will only bloat you and promote water retention.

For good digestive health eat plenty of fiber. Choose whole grains and high-fiber foods which take longer to digest and burn more calories in the process. Opt for brown bread, pasta and rice.

Eat regularly and often, aim for every three to four hours to keep your metabolism running throughout the day. Try to eat no later than 8pm or at least three hours before your go to bed and 30 - 45 minutes after your workout.

STEP 2

The superfoods

For a beauty boost stock up on these super foods …..
Eat avocados which are high in healthy monounsaturated fats and will help you to get plump, wonderful looking skin. Eat at least two per week.

Brazil nuts are great for hair, skin and nails. Have two to three a day.

To improve skin tone, texture and clarity drink a glass of pomegranate juice a day. Pomegranates are high in vitamin C and antioxidants.

Carrots are famed for being high in vitamin C and beta-carotene which will help protect against harmful sun rays.

Grapes are full of antioxidants and can help prevent wrinkles. They can also help against thread veins and sagging skin. Eat a small bunch every day.

LET’S GET PHYSICAL

Exercise is crucial to the success of any weightloss regime. It will also help you stress levels, allowing you to take time out and have some ‘me’ time. Exercise is also essential to kick-starting your metabolism. Team up with your bridesmaids for some fun social exercising.

STEP 1

Mini moves

Making small changes to amount of exercise you do on a daily basis is an effective way of burning calories.

Try performing plies every morning and night to help tone your hips and bottom. You maybe surprised how much difference two minutes a day will make!

If you regularly use public transport to get to work try getting off one stop early and walking the rest of the way. As you get fitter increase the amount of distance you walk by getting off earlier.

Don’t sit at your desk during your lunch break, use the time for brisk walk. A 10 - 15 minute walk will make a big difference to your fitness levels and will help improve your circulation, which in turn will get rid of cellulite.

STEP 2

Timing

The time at which you choose to do your exercise can make a big difference to your calorie consumption. Maximize your metabolic output with some time management.

Try exercising 3 hours before or after 6pm for the best results in endurance and muscle mass.

Carry out your exercise regime at the end of the day to help aid weight loss.

Workout after work to help your stress levels, which is a common factor in weight gain.

Working out regularly is the only way to aid in weight loss and maximize your health benefits. Try to do at least 20 minutes of aerobic exercise, 3 - 4 times a week.

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