Wedding Weight-Loss Plan: Exercises and Recipes

Vow to live a long and healthy life together. Start by exercising and eating right before and after the big day. Look to each other for support. Lead by example and encourage your partner to keep his or her promise. And don't forget to reward yourselves for all the hard work!

Wedding Weight-Loss Plan: Exercises and Recipes

Engage in Exercise



Compound exercises use more than one muscle group at time. For those brides-to-be looking to tone their arms and back for a strapless gown, this is an excellent exercise - and it's just as good for the grooms. Using resistance bands, pull the band far apart between you to achieve an adequate amount of tension. The person holding the handles should start with a squat, pulling the bands toward you. Once you come out of the squat, end with a "back row," pulling your arms back, elbows bent and close to the body. Make sure to squeeze through the shoulders. Release and repeat the combination. Make sure to switch with your partner. This exercise will work the back, biceps and triceps.

The plank - otherwise known as the "bye-bye belly" - is an excellent way to trim your waistline. The plank targets the core. Face each other and lower down into plank position: forearms on the floor, legs fully extended, toes on the floor, heels positioned as if they were pressing up against a wall behind you; make sure you are parallel to the floor and keep your butt down, your hips straight and your abs tight. To make this exercise more advanced, give each other high fives with opposite hands (as if you were playing patty-cake).

Tone Up With These Treats


Tone your body with these muscle-building snacks! Packed with protein and monounsaturated fats, these desserts are the perfect post-workout treat.

Blackberry Belly-Buster Parfait

Ingredients

Makes 2 servings

1 cup low-fat ricotta

1 ripe avocado

2 tsp honey

1 tbsp lemon juice

1 tsp vanilla extract

1/2 pint blackberries

Directions

Blend all ingredients except the blackberries together until smooth. Pour into a tall glass, alternating layers of blackberries and the puree. Enjoy!

Click here to print the recipe.

Whey Protein Faux Ice Cream Sandwiches

Ingredients

1 cup fat-free Greek yogurt

1 banana

1 tbsp lemon juice

1 scoop whey protein

Graham crackers (reserve)

 

Directions

Purée all ingredients together and freeze until semi-solid. Stir a few times while freezing. Once it has reached "ice cream" consistency, sandwich a scoop between 2 low-fat graham crackers and return to freezer to firm up. Serve or keep in an airtight container in the freezer until you're ready for your next post-workout snack.

Click here to print the recipe.

Q: I end up overeating because it makes me feel better and I never really get full. I'd like to lose weight but this makes it hard. Any suggestions?

A: Being persistently hungry can cause big trouble. So can overeating for comfort/pleasure. These two behaviors, say researchers from Baylor University's Children's Nutrition Research Center, are controlled deep within your brain by serotonin-producing neurons, but operate separately from each other — one in the hypothalamus, the other in the midbrain. They both can, however, end up fueling poor nutritional choices and obesity.

Eating for Hunger

When hunger is your motive for eating, the question is: "Does your body know when you've had enough?" Well, if you are overweight, obese or have diabetes you may develop leptin resistance and your "I am full" hormone, leptin, can't do its job. The hormone's signal to your hypothalamus is dampened, and you keep eating.

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