Real Women on Wedding Weight Loss — and What Actually Works

As a bride-to-be, I expected the occasional unsolicited opinion about things like color schemes or venue logistics. What I didn’t expect? The constant questions about wedding weight loss — whether I planned to “get in shape“ or “cut out dessert“ in the lead-up to my nuptials.

Suddenly, extended family (and even well-meaning friends) were curious about my eating habits and appearance, which didn’t make me feel great. I felt like weight loss should be a personal decision, not an expectation.

I chose not to fixate on changing my body before the big day. Still, for many others getting married, a wedding can be a powerful, personal motivator to prioritize weight loss and health — and that’s just as valid.

For example, Carrie T., a Hers weight loss customer, says, “I wanted to look my best for the most important day of my life. I noticed that my weight was really starting to creep up, and I just wasn’t happy with the way that I looked, especially in pictures.“

She’s not alone. A 2014 Australian study found that nearly half of brides-to-be wanted to lose weight before their weddings (even though, on average, their weight didn’t change by the big day). So if you’re here because you’re thinking about losing weight — whether to feel more confident, build healthier habits, or whatever else — you’re in the right place.

We’re breaking down sustainable, doctor-approved wedding weight loss options, from lifestyle shifts to medical support. You’ll also hear personal takes from five brides who accessed weight loss medications through Hers.

No pressure, no judgment, just helpful information and wedding weight loss tips.

1. Know Your Why

Alyssa D., 31, had struggled with her weight since she was a kid. Her wedding marked a good motivation point to finally reach out to a professional about medication options.

For years, “very few things would help but end up fizzling out or I would plateau,“ she says. “I saw gradual results when beginning treatment [through Hers], which boosted my motivation“ to lose weight for the wedding and beyond.

And although a wedding can be a key motivator to get started, several women mention that things like feeling stronger, building confidence, and resetting their relationship with food also helped them stay motivated for sustainable weight loss.

It can be helpful to zoom out from the wedding dress or the big day. Try asking yourself: What do I want from this journey? Maybe it’s more energy, feeling confident in your skin or in front of the camera, or improving heart health.

Plus, identifying a deeper reason can help you avoid the all-or-nothing mentality. “My ultimate goal was my wedding day. However, with Hers I can continue to look into my future, beyond my wedding, and know I can continue my health journey,“ says Erin D.

Lastly, remember that this is a choice you’re making for yourself.

It’s your body and your decision. Whether or not you want to lose weight, the choice should come from you, not pressure from your fiancé, your family, or social media. If it helps, try flipping the script: How would you support a friend making the same decision?

2. Prioritize Nutrient-Rich Foods

One of the most effective ways to lose weight sustainably is to focus on eating in a way that fuels you — rather than imposing restrictions or counting calories.

Instead of chasing the “perfect“ wedding diet (spoiler: it doesn’t exist), practice portion control and aim to build meals around:

• Whole fruits and veggies 

• Fiber-rich complex carbs like oats, brown rice, and legumes

• Healthy fats like avocado, olive oil, and nuts

• Lean protein, such as chicken, eggs, tofu, or fish

Protein, in particular, plays a key role. It can help you feel full longer and preserve lean muscle while you lose fat — both of which are helpful for lasting weight management.

As far as what to avoid, you may consider limiting greasy, fried, sugary, and fast food and swapping in healthier things instead. For instance, if you have a sweet tooth, opt for Greek frozen yogurt bars, a protein mug cake, or a bit of dark chocolate with fresh berries.

Hydration also matters more than you think: Water supports metabolism, energy levels, and digestion. So, try to drink lots of water throughout the day, every day.

3. Find an Exercise Routine You Enjoy

On top of diet, exercise is super important. Regular physical activity can support weight loss, reduce stress, and improve sleep (a sneaky factor in weight gain).

General guidelines recommend a mix of:

• 150 to 300 minutes of moderate-intensity cardio a week, like brisk walking, swimming, or cycling

• Plus two or more days of strength training, using weights, resistance bands, or bodyweight exercises to build lean muscle mass (especially as you lose weight)

Research suggests that combining strength training and cardio is especially effective for fat loss. Beyond structured exercise, you can try incorporating more general movement into your day, like a morning walk or doing physical chores (think yard work or tidying up the house).

Plus, studies show that most new gym members don’t stick with their exercise routine unless they actually enjoy it. In other words, you’re more likely to stay motivated when you choose movement that feels good and fits your lifestyle. So, if you feel like you can’t get into something like running, then maybe Pilates, a group sport, or yoga will be more your speed.

4. Set Short-Term Goals and Try Not to Rush

Getting clear on your goals can make a big difference. One study found that people who set specific, realistic challenges were more likely to stick with their fitness routines.

Long-term goals like “lose 15 pounds,“ or “hit the gym six days a week“ can feel overwhelming. Instead, anchor your progress with smaller, achievable goals — like cooking dinner at home three or more nights a week or hitting a certain number of steps a day for a week. Smaller wins can build momentum and confidence.

In a similar vein, try to be patient and take things slowly.

We get it — a wedding countdown can feel like a ticking clock. But sustainable weight loss takes time. Starting slow and focusing on consistent, healthy habits — rather than a dramatic short-term drop in body fat — gives you the best chance at maintaining results.

Also, if you’re new to working out or returning after a break, consider a beginner-friendly fitness program or personal trainer guidance to help build consistency safely.

5. Find Ways to Manage Stress and Practice Self-Compassion

Between managing vendors and tricky family dynamics, stress can easily build during wedding planning — and unfortunately, chronic stress can make weight loss harder. Not to mention, weight loss itself can be stressful.

Throughout the weight loss and wedding planning process, try to speak to yourself with kindness, even on days when you fall short of your goals. Progress isn’t linear, and your worth isn’t tied to a number on the scale.

While easier said than done, it’s essential to find ways to look after your mental health and unwind regularly, whether that’s through mindfulness and meditation, journaling, or simply saying no more often to carve out some me time.

If you’re noticing anxiety bubbling up, it could also be worth seeking therapy.

Another key to preserving your well-being amid the wedding planning chaos is to prioritize quality sleep. Sleeping fewer than seven hours per night can affect your mental health and eating habits.

When you’re exhausted, everything feels harder — including meal prep and workouts. Aim to get seven to nine hours of sleep a night. Here’s our guide to improving sleep if you need more support.

6. Seek Extra Medical Support, If Needed

For some brides, losing weight takes more than making lifestyle changes and building healthy habits.

If you’ve struggled with your weight, have a BMI (body mass index) in the overweight or obesity range, or have a related condition like high blood pressure (hypertension) or PCOS (polycystic ovary syndrome), you may want to explore weight loss medication as an additional tool.

Many Hers customers say that a structured plan and access to GLP-1s (glucagon-like peptide-1 receptor agonists) or oral medications gave them the momentum they needed to reach their weight loss goals alongside nutrition and movement changes.

Laura H., 34, a Hers GLP-1 customer, had tried other weight loss programs and approaches over the years. “They have made weight loss so miserable,“ she admits. But “the GLP-1 injections made weight loss feel attainable. I enjoy reading the articles on the app about mental health and food.”

Brittany H., another Hers GLP-1 customer, echoes the sentiment, saying, “I don’t feel like I’m starving for food or obsessing over the next meal.“ GLP-1s have made it easier to stick to a healthy routine without fixating on it.

Through Hers, you can access injections, like:

• Ozempic^®. Ozempic^® is FDA-approved for blood sugar control in those with type 2 diabetes. It’s often prescribed off-label for weight loss and contains the active ingredient semaglutide. It’s a once-weekly injection that works by suppressing appetite, slowing digestion, and making you feel fuller.

• Wegovy^®. Wegovy^® contains the active ingredient semaglutide and is FDA-approved for weight loss in those with a BMI of 30 or more or 27 or more with a weight-related health condition. Clinical trials show that Wegovy^® can help people lose up to 20 percent of their body weight over 68 weeks of treatment.

• Compounded semaglutide. This once-weekly injection contains the active ingredient compounded semaglutide, but it hasn’t been approved or evaluated by the FDA. (The FDA does not review compounded products for safety, effectiveness, or quality.)

• Mounjaro^®. Mounjaro^® contains the active ingredient tirzepatide and is FDA-approved to treat type 2 diabetes. It’s sometimes prescribed off-label for weight loss. It functions similarly to GLP-1 drugs but also targets another receptor, gastric inhibitory polypeptide (GIP). It’s administered as a once-weekly injection.

• Zepbound^®. Zepbound^® is also a once-weekly injection and contains the active ingredient tirzepatide, but is approved for treating obesity.

• Generic liraglutide. Liraglutide is the active ingredient in Saxenda^® and Victoza^®. The generic version is a once-daily injection. Victoza^® is FDA-approved for the treatment of type 2 diabetes, while Saxenda^® is approved for obesity.

Besides GLP-1s, Hers offers access to personalized oral weight loss medication kits, which come with some combination of the following:

• Bupropion. Bupropion (generic for Wellbutrin^®) is an antidepressant that can be prescribed off-label in combination with other medications to help support weight loss.

• Metformin. Metformin is FDA-approved for type 2 diabetes and sometimes used off-label for weight loss. It’s a daily pill that can suppress appetite and promote insulin sensitivity.

• Topiramate. Topiramate is an antiseizure drug that’s prescribed off-label for weight loss. It suppresses appetite, which can make you feel fuller for longer.

• Naltrexone. Naltrexone reduces cravings for alcohol and opioids. In some cases, healthcare providers prescribe it off-label in combination with other medications to support weight loss.

Some oral weight loss kits may include one or more of the daily pills listed above, along with vitamin B12, a nutrient essential for overall health. Your provider will recommend a weight loss plan tailored to your weight loss goals and health history.

As far as effectiveness, Hers customers on oral medication kits who also made healthy lifestyle changes report losing an average of 15 pounds (or 8.4 percent of their body weight) in the first six months.*

*Based on self-reported data as of March 2025 from approximately 1,172 Hers customers on a personalized treatment plan including oral medication kits, along with a reduced-calorie diet and exercise. Customers reported their weight at their initial medical consultation and again at their check-in about six months later.

How Weight Loss by Hers Works

Weight Loss by Hers is a comprehensive program that goes far beyond medication. With Hers, you can get access to:

• Monthly check-ins with your provider to evaluate your progress

• Tools to track your weight loss progress, water intake, protein intake, and more

• Over 100 healthy meal plans and recipes developed with nutritionists

• Behavior-change tools, bite-sized lessons, and expert guidance on fitness, sleep, nutrition, and stress reduction

• Ongoing access to and unlimited messaging with your care team

Have questions? Need your medication adjusted? Message your care team anytime, day or night, at no additional cost.

Beyond weight loss outcomes, many women appreciate the flexibility of a virtual program, especially when juggling work, kids, or wedding chaos. Customers also note that one of the biggest benefits of Hers is the level of personalization our programs offer.

Brittany H. says, “The flexibility of doing this process remotely from my phone was the biggest benefit with my busy schedule  … The treatment plan has helped me feel even more radiant and beautiful for my upcoming wedding in June. My fiancé saw what great success I’ve been having and joined too!“

Erin D. also notes that beyond the scale-related wins, she’s gained a ton of confidence and more energy. “I feel good going to the gym, I don’t feel like I overly exert myself at work anymore when I do simple tasks, and my clothes are feeling loose, but in a good way,“ she says.

Carrie T. has seen similar improvements: “My clothes feel better, I have more energy, and I am just happier.“ Her advice? “Don’t be afraid of or ashamed to ask for that little bit of extra help if you need it.“

Your wedding is a huge milestone — but how (or if) you approach weight loss is entirely up to you.

If it’s part of your vision, here are a couple of things to keep in mind about wedding weight loss:

• There’s no singular best diet or best weight loss plan for a wedding — what works for one bride might not work for another.

• Fad diets or crash diets aren’t the wisest choice, either. Focusing on high-protein and whole foods, getting regular exercise, sleeping enough, and managing stress can all support healthy weight loss.

• Weight loss medications may be worth exploring if you’ve been struggling to see progress with lifestyle changes alone. A healthcare provider can help you figure out which option is best for you and talk through potential benefits and risks.

Ultimately, this journey is about you. Not your dress size, not outside pressure, and definitely not anyone else’s opinion. Whether you want to lose weight or not, you deserve options and support to feel healthy and confident.

If you’re interested in kickstarting your weight loss journey, you can take a quick, free assessment to see if prescription weight loss support is a fit. If so, we’ll connect with a licensed provider to find out what’s right for your body and health goals.

Ozempic^® and Wegovy^® are registered trademarks of Novo Nordisk A/S. Hims, Inc. is not affiliated with or endorsed by Novo Nordisk A/S.