How to get in shape before the big day

27 Jun 2017

Top tips to help you feel good from the inside-out and look your absolute best on the big day

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Avoid cutting out necessary carbs and fats, starting your day with a protein-filled breakfast and bringing back the lunchbox are all top tips for getting your body wedding-day ready. Online healthy food retailer MuscleFood.com has teamed up with personal trainer, Tally Rye, to reveal tips on how to get trim for your big day.

MuscleFood.com ambassador, Tally Rye, said: “If you’re tying the knot this summer and want to get in shape, a few small changes can make all the difference."

“You may have already hit the gym, tried spin classes, pilates and boot-camp and are still not getting the results you want. Try making a few of these small changes and you will start to see the difference. These are all easy to do and achievable for everyone, even if your wedding plans are piling on the pressure."

"It’s about feeling great inside and out on your big day and having a wedding to remember.”

Here are Tally’s top suggestions:

1. Bring the lunchbox back

Eating out every day at work can be costly and calorific. Try making a healthy lunch full of all the goodies you need to keep your energy levels high for work. Try making a big chilli at the weekend using turkey mince or lean beef mince. Each day, portion it up and try putting it with wholegrain rice, sweet potato, or low carb alternatives such as courgetti.

2. Don’t fear fats

Fats do not make you fat, so it’s important to enjoy a diet with good levels of polyunsaturated fats. Start making simple swaps to your diet such as mashed avocado on your toast instead of low fat spread or mixed seeds and nuts on your yoghurt instead of sugary granola.

3. Start your day with a protein rich breakfast

This could include eggs, salmon, Greek yoghurt or turkey bacon. These foods will not only kick start your metabolism for the day, but will also help you get sufficient levels of protein in your diet to help create a lean sculpted figure.

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4. Do not cut out carbs

You should be beginning to work out regularly now and that means you will need carbohydrates to fully maximize it. Try lowering your intake of refined carbs, such as white bread, pasta, pastries and biscuits. Swap for rye bread, wholegrain rice, oats and sweet potatoes.

5. Rest and recover

Be careful not to over-train. You may be surprised to hear that it’s important to have at least one day a week to let your body recover from a week of intense exercise. Sleep in, go for a walk and enjoy some downtime.

Eight hours sleep a night is ideal for keeping your body at its best and energy levels high throughout the week. Sleep is also key in keeping those stress levels down.

6. Snack attack

Instead of opting for the nearest snack in the vending machine, try these alternatives; apple slices and almond butter, Greek yoghurt and berries, cottage cheese and rice cakes with the seasoning of your choice or homemade trail mix of almonds, cashews, dark choc chips and goji berries. 

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7. Stop stressing

Start taking 10 minutes a day to unwind, relax and reflect. That may well be anything from a candlelit bubble bath to getting arty with a colouring book. If your stress levels are high, it will raise your cortisol levels meaning your body is more likely to store fat.

8. Enjoy a treat

Once or twice a week, enjoy a meal out or a special dessert. This is to avoid a ‘binge’ mentality. Make healthy choices and habits 80% of the time, and 20% of the time enjoy your treats and don’t feel guilty. This way, it becomes a maintainable lifestyle as opposed to a short-lived health kick.

9. Drink more water

Aim to drink 2-3 litres of water every day. Also, try and lower the alcohol intake as high sugar cocktails and pints of beer can be calorie dense. Alcohol can also be extremely dehydrating, causing your body to stay puffy and bloated.

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