Getting in shape for your big day

EVERY girl wants to feel and look her best on her big day, and for many, that means shedding a few excess pounds.

That doesn't need to be as hard as you might imagine though. It's possible to lose up to a stone in as little as four weeks, without succumbing to a faddy diet or dangerous fitness regime. So how can Edinburgh's top health and fitness experts make you look your best for the big day?

EAT YOURSELF SLIMMER
Yes, you can eat and still lose weight. If you abstain from food you will only slow down your metabolism and your body will go into starvation mode, storing fat and calories. So, no crash dieting – unless you want to feel lethargic and irritable, and look grey and bloated.

"The key to losing weight is managing your blood sugar, so at each meal make sure you have a good balance of protein and complex carbohydrate," explains Edinburgh nutritionist, Nell Nelson.

"For breakfast, if you eat a muffin, for example, your body will experience a sugar surge then a sugar crash and you will crave more sweet things and be on a sugar rollercoaster. It's far better to start the day with an oat-based breakfast with milk or yoghurt, or an egg and toast.

"Portion size is also crucial, and healthy foods such as hummus – which contains chickpeas, tahini and olive oil – still has calories. Many people find portion control the hardest. A rough guide is the 'palm' method as your hand size is relative to your weight and height. Cup your hands together as if they were a bowl you'd serve your food in, and this is the rough size of your carbohydrate serving at each meal."

If you want to lose weight quickly, reduce those portion sizes. Eat all foods slowly too – it takes the body around 20 minutes to register that you've had enough. Beware of hidden fats too. Forgo cream-based sauces in favour of tomato-based ones, for example

Also be careful what you eat. Avoid processed meats such as burgers, sausages and bacon, and limit red meat to once a week. Lean, skinless poultry – preferably turkey – is advised, as is fish. And don't shave off too many calories.

"The Big Day is a strong incentive for losing excess pounds, but don't fall into the trap of setting yourself an unrealistic target, desperately crash-dieting for a few weeks, and then piling it all back, plus some extra, on honeymoon," warns Emma Conroy of Edinburgh Nutrition.

"Instead, make a resolution to nourish yourself with wholesome, natural food.

"That way you'll lose weight without putting your body in a state of alarm.

"Don't skip breakfast, as it's counterproductive, but avoid sugary cereals, even if they're promoted as good for slimming. Choose something that releases energy slowly, like sugar-free muesli, or a boiled egg.

"There's no point in losing weight if you end up feeling tired and looking unhealthy. Ditch the sugary, processed junk in favour of natural, healthier food – fresh fruit and vegetables, whole grains and pulses, nuts and seeds.

"These foods are much more satisfying than the 'empty calories' in processed foods, that lack the vitamins, minerals, amino acids and essential fats you need for healthy hair, skin and nails.

"Shortfalls in these nutrients can also undermine attempts to lose weight – they may slow down metabolism, make you feel too tired to exercise, encourage water retention and even increase appetite, as your body searches for those elusive nutrients."

For even quicker weight loss, Will Sturgeon advises a reduction in carbohydrates. "I'd recommend only two portions of complex carbohydrates a day and before 12pm," he says. "This will cut down on your body storing any fat and will stop bloating. I'd go wheat-free too if possible."

To keep motivation high, follow fitness expert Mike Heatlie's mantra. The Edinburgh trainer has knocked stars like Gwen Steffani into shape, and says it's all about dedication – and the odd treat.

"Follow the 90/10 rule: 90 per cent of the time you are eating for health and weight-loss, ten per cent you can eat for the love of your favourite foods," he says.

BURN IT OFF
To work off those pounds quickly, nothing beats exercise, and lots of it.

Edinburgh fitness expert Natalie Taylor, health and fitness manager of Next Generation, says it's crucial to exercise five times a week for fast results.

She explains: "Include a mix of cardio exercises and toning. Cycling is one of the best forms of cardio exercise as it burns calories like nothing else. You should be able to burn over 600 calories in an hour class.

"If cycling isn't for you, swimming or using the cross-trainer are also great alternatives."

Personal trainer Paul Cope stresses that even walking will make a difference. "If you're too busy with last-minute preparations to hit the gym, an hour of walking every day will make a huge difference. Get off the bus earlier or park the car further away and walk. You can burn around 200 calories in an hour – that's over 1000 calories in a week. Plus, the fresh air does your complexion and your stress levels the world of good."

Andrew Grandison of the Paramount Carlton Hotel's gym agrees. He says: "Anything you do will burn calories – it doesn't have to be exercise, just anything other than sitting still.

"There are plenty of everyday activities that will be beneficial. Getting off the bus to work a stop early is an excellent idea."

According to Natalie, while the cardio workout will shed those extra pounds it is toning exercises that will make a real difference, both firming up the body and creating definition.

"Resistance work is the only form of exercise that will give you leaner arms, toned legs and a flatter stomach," she adds.

Toning exercises such as lunges will work the upper legs, while squats will firm up the rear. Sit ups for the stomach will reduce any love handles, while press-ups for the arms and upper back will make the most of that Big Day dress.

For quickest results, Will Sturgeon of Willpower at the Balmoral Spa recommends muscle combination exercises.

He says: "Lunges with a lateral raise and squats with a shoulder press are good – and loads of reps as well. The treadmill will burn calories, and one hour at a pace of about 9km per hour and on a 4-5 per cent incline will burn over 1000 calories and one pound of fat. Two or three sessions in a week could burn up to 3lbs of fat."

ALTERNATIVELY, IF YOU WANT TO CUT CORNERS..
If you're too busy or stressed to work hard at getting in shape, try these slimming cheats

1. Universal Contour Wrap
If you want a quick fix, the Universal Contour Wrap is said to be hard to beat. It's billed as a hard-working body wrap and comes with a guarantee should you not walk away inches smaller. The clay, which acts like a giant poultice, draws out the toxins that linger between fat cells. Emerge inches smaller an hour later . . . but expect to put the inches back on within a few days. Try Celeste Beauty Spa on Leven Street (£60, 0131-221 1900).

2. Nutritionally Yours
Edinburgh nutritionist and TV presenter Nell Nelson runs a personalised nutritional meals delivery service, where you can have food delivered to your office or home. All meals come packed and ready to eat, and can be tailored for weight loss or specific diets. The service costs around £120. For more information telephone [phone].