Representing your state, or possibly even your entire country, is not just about being someone that others want to look like; it’s essential to be someone that others can look up to.

Today, pageantry is evolving, looking beyond external beauty and considering a participants public speaking skills,  confidence under pressure, and how staunchly they fight for their chosen advocacy. Balancing these demands with the physical pressures and public scrutiny of pageantry can be stressful, causing some to neglect their overall health.

But while the physical component of the competition exists, there are a few healthier ways to adjust your health routine to ensure you’re not only looking, but also feeling your best as you enter your next pageant.

Simple substitutions

As a pageant looms closer, some contestants abstain from entire food groups, shunning solids or even avoiding drinking water on the big day. These haphazard weight loss methods could take a toll on your body. Fortunately, there are simple ways to lose weight naturally when you pay more attention to your diet.

Swapping out added sugars and adding proteins and fibers to your meals can greatly help. If you find yourself hankering for a cookie at those pre-pageant rehearsals, consider alternatives like grapes, mangoes, and berries – their high fiber content helps suppress appetite, but they’re still sweet enough to put cravings to rest.

Another tip is increasing your protein intake: Greek yogurt, eggs, and beans are versatile and easy to add to your favorite meals. Plus, protein supports fat loss by helping you maintain muscle mass, which burns more calories than fat.

Balanced workouts

When it comes to your training program, a balance between cardio and strength training is vital. You want to be trim without compromising muscle tone. As many pageant participants know, a runway walk requires extreme muscle control, mainly if you don a gown or an unwieldy national costume – in heels, no less!