Wedding Weight Loss Advice from Nutritionist Karen Seibert
Wedding Weight Loss advice from expert bridal nutritionist Karen Seibert, MS, CN
1. How much should a bride be eating for her wedding weight loss and why is she not losing weight if she eats too little? How much a bride eats depends on her individual metabolic needs and activity level. I tend to look at quality over quantity. If you are eating a varied, healthful diet of whole foods, such as fresh fruit and vegetables, lean meats, nuts, seeds, legumes and some whole grains and lots of water, you won't need to count calories. Eating too few calories lowers your metabolism and inhibits weight loss. You have to eat to lose weight. Going too long without food is bad for your energy as well as your weight loss efforts.
2. Is breakfast important and why?
Yes, yes, and yes! Breakfast is the most important meal of the day. My philosophy is that every day starts with a protein-rich breakfast. "Protein-rich" is different for every body, but try to get at least 15 grams of protein with breakfast. Some brides may need up to 25 grams of protein to start the day. Combine protein with some healthy fat and fiber-rich carbs and you've got a great start to keeping energy balanced and sugar cravings at bay. A protein shake is a great, fast, easy breakfast or if you prefer not to drink your meals try two poached eggs, whole grain toast (if it has less than 5 grams of fiber per slice, put it back) topped with natural peanut or almond butter with sliced apples or bananas for a combination of protein, fat and fiber. You can't make good food choices throughout the day if you don't start out on the right foot-that means breakfast, every day.
3. What is your favorite pre-bridal workout and post-bridal workout food?
In general I like easy-to-digest carbs before workouts and protein after workouts. However, I always tell brides to pay attention to how they feel. Some people cannot eat anything before their bridal workout without feeling too full or heavy. If your bridal workout lasts 60-90 minutes you will need to snack on some carbohydrates, such as fruit, oatmeal or hummus and veggies at least one hour before your activity. For your post-bridal workout throw some protein into the mix, for example apples or celery with natural peanut butter, whole grain crackers with cheese, raw nuts and a little dried fruit or a protein shake. We have a detailed wedding weight loss snack list here.
4. Brides are very, very busy and often end up in front of the vending machine choosing a snack instead of eating something more healthful. What recommendations do you have for snacks on the go?
Plan ahead. I call it emergency food and we have a complete list of emergency food here. Anticipate that you will be very busy and don't get caught without a healthy snack. I always carry nuts and seeds with mepurse, desk, car, and coat pocket-so I don't have to resort to eating something I wouldn't normally choose. Get snack sized zip lock bags and fill them with a variety of nuts and seeds, throw in a raisin or two for flavor and keep them within easy reach. Other fast emergency food may include fruit, turkey jerky, hard boiled eggs, celery and peanut butter, crackers and low fat cheese, carrots and hummus. There are a few bars, like Ruth's, Nutiva or Lara that are made with nuts and seeds or dried fruit. If you know that you have an especially busy week, stock up on nuts, seeds and healthful bars and keep them on hand, so that you don't have to plug the vending machine.
5. What about eating out? If faced with a burger, Caesar salad or chicken wrap, which would you choose and why?
I would probably choose the chicken wrap, as it may be the best combination of protein and veggies, and hopefully not too heavy on the mayo. If you can get it wrapped in a whole grain tortilla, all the better.
6. What web sites do you like for food journaling and keeping track of energy balance?
I can't keep a journal to save my life, so I don't often ask other people to do it. I'm pleading the 5th on this one.
7. Do you have any other wedding weight loss recommendations or suggestions?
Eat breakfast every day. It will change your life.
Bio Karen Seibert
Karen's life long interest in healthy food lead her to pursue a Masters Degree in Nutritional Sciences from Bastyr University. What you eat can have a dramatic effect on how you feel and Karen combines nutritional knowledge with a desire to help people feel better. She helps people to tailor their food choices to suit their individual needs. She has recently started running and ran her first marathon in San Francisco in October of 2005. She never skips breakfast.
1. How much should a bride be eating for her wedding weight loss and why is she not losing weight if she eats too little? How much a bride eats depends on her individual metabolic needs and activity level. I tend to look at quality over quantity. If you are eating a varied, healthful diet of whole foods, such as fresh fruit and vegetables, lean meats, nuts, seeds, legumes and some whole grains and lots of water, you won't need to count calories. Eating too few calories lowers your metabolism and inhibits weight loss. You have to eat to lose weight. Going too long without food is bad for your energy as well as your weight loss efforts.
2. Is breakfast important and why?
Yes, yes, and yes! Breakfast is the most important meal of the day. My philosophy is that every day starts with a protein-rich breakfast. "Protein-rich" is different for every body, but try to get at least 15 grams of protein with breakfast. Some brides may need up to 25 grams of protein to start the day. Combine protein with some healthy fat and fiber-rich carbs and you've got a great start to keeping energy balanced and sugar cravings at bay. A protein shake is a great, fast, easy breakfast or if you prefer not to drink your meals try two poached eggs, whole grain toast (if it has less than 5 grams of fiber per slice, put it back) topped with natural peanut or almond butter with sliced apples or bananas for a combination of protein, fat and fiber. You can't make good food choices throughout the day if you don't start out on the right foot-that means breakfast, every day.
3. What is your favorite pre-bridal workout and post-bridal workout food?
In general I like easy-to-digest carbs before workouts and protein after workouts. However, I always tell brides to pay attention to how they feel. Some people cannot eat anything before their bridal workout without feeling too full or heavy. If your bridal workout lasts 60-90 minutes you will need to snack on some carbohydrates, such as fruit, oatmeal or hummus and veggies at least one hour before your activity. For your post-bridal workout throw some protein into the mix, for example apples or celery with natural peanut butter, whole grain crackers with cheese, raw nuts and a little dried fruit or a protein shake. We have a detailed wedding weight loss snack list here.
4. Brides are very, very busy and often end up in front of the vending machine choosing a snack instead of eating something more healthful. What recommendations do you have for snacks on the go?
Plan ahead. I call it emergency food and we have a complete list of emergency food here. Anticipate that you will be very busy and don't get caught without a healthy snack. I always carry nuts and seeds with mepurse, desk, car, and coat pocket-so I don't have to resort to eating something I wouldn't normally choose. Get snack sized zip lock bags and fill them with a variety of nuts and seeds, throw in a raisin or two for flavor and keep them within easy reach. Other fast emergency food may include fruit, turkey jerky, hard boiled eggs, celery and peanut butter, crackers and low fat cheese, carrots and hummus. There are a few bars, like Ruth's, Nutiva or Lara that are made with nuts and seeds or dried fruit. If you know that you have an especially busy week, stock up on nuts, seeds and healthful bars and keep them on hand, so that you don't have to plug the vending machine.
5. What about eating out? If faced with a burger, Caesar salad or chicken wrap, which would you choose and why?
I would probably choose the chicken wrap, as it may be the best combination of protein and veggies, and hopefully not too heavy on the mayo. If you can get it wrapped in a whole grain tortilla, all the better.
6. What web sites do you like for food journaling and keeping track of energy balance?
I can't keep a journal to save my life, so I don't often ask other people to do it. I'm pleading the 5th on this one.
7. Do you have any other wedding weight loss recommendations or suggestions?
Eat breakfast every day. It will change your life.
Bio Karen Seibert
Karen's life long interest in healthy food lead her to pursue a Masters Degree in Nutritional Sciences from Bastyr University. What you eat can have a dramatic effect on how you feel and Karen combines nutritional knowledge with a desire to help people feel better. She helps people to tailor their food choices to suit their individual needs. She has recently started running and ran her first marathon in San Francisco in October of 2005. She never skips breakfast.