So you are this close to tasting the (in)famous Shaadi Ka Ladoo eh? Band, Baja, Barat, everything is ready. Your friends, cousins, chachus, mamus, bua and maybe even your ex is in town and your ‘shaadi special’ hashtag “#(merebhai/mereyaar/yourname)kishaadi” is being indiscriminately used to photobomb Instagram. Even as the wedding planning continues in full josh, you begin feeling a little nervous and not all of it has to do with this massive new step in your life.

At least some of the nervousness is due to the pressure of looking dapper in your wedding outfit but there’s a peek-a-book scene of your tummy, thanks to all the pre-wedding dawats and beer-fueled bachelor/bachelorette party. So what now? Relax young bride/groom to be, we’ve got your back! Today, we’re going to share the perfect cheat sheet so that you can look like that lissome lass or dashing dude everyone will admire in your wedding photo! So wipe that tension off your face, put on the sneakers and fancy workout clothes and get ready to grind because we are about to make you look and feel awesome! Here we go:

How The Program Works – Setting The Right Expectations & A Little Science

Let us set the expectations correct at the very outset. Losing anything more than 3 to 4 kilos in a month is unhealthy. Period! That’s just how biology works. You see, to burn even half kilo of fat per week, you have to create a calorie deficit of 500 calories per day or 3500 calories per week.

What is a calorie deficit? Let us illustrate with a simple example: If your BMR (Basal Metabolic Rate) or the rate at which your body uses energy while you are resting is 2500 calories and you consume only 2000 calories, then it would be said that you have made a deficit of 500 calories.

Now imagine if you want to burn 10 kilos in one month, you have to make a calorie deficit of more than 1000 calories per day! That is neither feasible nor advisable and you will only end up hurting yourself. While every human body is different, most experts agree that 2-4 kilos per month are the healthiest rate of fat loss.

Now that we have set the expectations, time to dig into the program itself.

First Things First – Warm Up & Stretch Your Body


Before you even begin your workout schedule, here’s something you should always keep in mind. Always begin your day with at least 10 – 15 minutes of basic warm-up. Warm-up sessions are necessary as they reduce the chance of injury, increase your body’s temperature and prepare your heart for the more strenuous part of physical activity. 

The Workout Program

In these 30 days, we will use a combination of diet and physical activities to create a calorie deficit of 500 calories which will push your body to the point where it is forced to use the excess fat as fuel. So without further ado, let’s dive straight into it:

1. Jumping Jacks

Jumping Jacks

Sets: 3

Reps: 10-15

How To Do:

Step 1: Stand straight with your body straight.

Step 2: Jump and spread your legs and clap your hands together overhead.

Step 3: Jump again and slap your hands against your sides as you bring your feet together.

Step 4: Repeat

2. Squats


Sets: 3

Reps: 15-20

How To Do:

Step 1: Stand with your feet at shoulder-width with your toes pointed 15 degrees outward.

Step 2: Push your hips out while keeping your upper body straight and bend your knees as if you are about to sit on a chair.

Step 3: Hold the squat position for a second and get back to the starting position.

Step 4: Repeat.

3. Push-Up

Sets: 3

Reps: 10-15

How To Do:

Step 1: Take a position on the floor with both your hands planted slightly wider than the shoulder width so that they support your body weight.

Step 2: Extend your feet straight behind you. Make sure your knees are not bent.

Step 3: Now with your back straight and abs braced steadily, lower your body till your elbows are at 90 degrees.

Step 4: Repeat.

4. Plank


Sets: 3 (30 seconds to 1 minute)

How To Do:

Step 1: Lie down with your face forward on the ground.

Step 2: Rest your forearms on the floor.

Step 3: Slowly raise your body while grounding your toes into the floor.

Step 4: Hold your body in a straight line while engaging your core muscles.

Step 5: Hold position for 20 seconds.

Step 6: Repeat.

5. Burpees


Sets: 3

Reps: 10-15

Step 1: Stand with your feet shoulder width apart.

Step 2: Get down and kick your feet behind you into a push-up position.

Step 3: Do a push-up, come back into a squat position.

Step 4: Jump up into the air from the squat position.

Step 5: Repeat.

10-15 minutes of stretching and cool down. Just like warm-up sessions, never skip your stretching after a workout. Stretching increases your blood circulation, helps deliver oxygen to the whole body, reduces the risk of muscle soreness and reduces the stress on the body.

What To Eat?

Now that we have covered the physical part of it, let’s have a look at the nutrition. Someone once rightly said, “If exercise is the king, nutrition is the queen”. Very often, people resort to fad diets and quick fixes which may help you drop drastic weight in the short term but these measures are really bad for your body. Instead, here are a few tips by our expert Nutritionist Sujetha Shetty, that can help you drop those pounds in a healthy wholesome way.

a.) Eat Lots of Greens and Fruits: We don’t have to tell you how nutritious vegetables and fruits are. All our parents have been drilling that notion in our head ever since we were kids! Apart from being a total powerhouse of various vitamins and minerals, low carb veggies like spinach, broccoli, avocado, and other seasonal fruits and vegetables. Watermelon, etc are also extremely fulfilling and help you fight the untimely hunger pangs in a healthy way.

b.) Avoid Carbohydrate Rich Food: One of the best ways of dropping pounds is by reducing the simple carb intake in your food. In fact, several studies have shown that going on a low-carb diet is one of the most effective ways to lose weight. Avoid all forms of manufactured sugar and drastically cut down on starchy food like potatoes, rice, etc. in your diet.

c.) Stay Away From The Junk Food: This one is a no-brainer! Not only most of the junk foods are loaded with refined wheat, salt, saturated fat and sugar, but most of them also have little to no nutritional value. Say no to junk food and you will automatically see a difference in your body within a few days.

d.) Eat More Meals But Keep The Portions Small: Instead of waiting for hunger to kick in, keep eating small meals throughout the day. Not only does this help you avoid cravings but it also keeps your metabolism up and even helps you control your blood sugar.


Disclaimer: Please note that everybody is unique and respond differently to diet. While the above diet plan is effective and you will definitely see some change in your body, the overall result depends on a lot of other factors like your BMI, Basal Metabolic Rate (BMR), daily activities, and such things. This is why we highly recommend a customised diet plan that’s tailored to your unique requirements from The Clean Bowl to shine on your D-Day. Click here to get yours today!

In The End

Everyone would agree that their wedding day is one of the most memorable occasions of their lives. No wonder everyone wants to look their best in the wedding pics. However, most often people look for shortcuts and end up inflicting unnecessary damage to their body. We hope that with our balanced and healthy approach, not only will you get in shape for your wedding but the results will encourage you to follow a healthy lifestyle here on out! So stay fit, stay healthy and enjoy your wedding!


    • Let’s get the right expectations out of the way from the beginning. Excessive weight loss in excess of 3–4 kg in a month is not recommended. Period! This is a driving directions natural consequence of biological processes. To lose even a half-kilo of fat each week, you’ll need to make a calorie deficit of 500 per day, or 3,500 every week.

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