Spring break: It’s a blur of bikinis and bellinis!
And, for most of us, a lot of bloat.
Which is unfortunate. Because I don’t know about you, but I want my least-bloated weeks to be the ones when I’m wearing a bathing suit.
If you feel the same, I’ve got you covered.
In this week’s blog, I’ll show you how to enjoy Spring Break without the bloat. By the end of this read, you’ll have a practical plan of exactly how to feel lean and energized before, during, and after you travel.
The Pre-Game: Do This Before You Travel
Drink Like This
One of the simplest and most effective ways to reduce bloating is by drinking water. Drinking lots of water throughout the day will flush out excess sodium and toxins in your body that are causing you to bloat. Water also improves digestion, keeping your digestive tract hydrated and stimulating regular bowel movements.
Two to three days before your trip, aim to drink at least 3 liters of water each day to prevent water retention and flush out your kidneys. You can also sip herbal teas, like peppermint and ginger to relax stomach muscles and aid in digestion.
Eat Like This
If you want to minimize bloating as much as possible, steer clear of high-sodium foods, which cause water retention. Avoid gassy foods (like broccoli and beans) on the day before your trip. Instead, choose healthy foods that are easier on the gut. Think lean proteins and cooked veggies over raw ones.
A few days before my trip, I like to build meals around my favorite de-bloating foods:
- Fish and chicken (for lean protein)
- Cucumber and watermelon (to hydrate)
- Pineapple and papaya (to break down proteins and aid in digestion)
- Probiotic foods (for improved digestion)
- Bananas and avocado (to balance sodium levels and reduce water retention)
- Asparagus (to feed good gut bacteria)
- Oats (to fight inflammation and regulate digestion)
- Ginger, turmeric, and peppermint (to reduce inflammation and relax the digestive tract)
Workout Like This
Bloating and low energy often are caused by three culprits: fluid retention, slow digestion, and elevated stress hormones. Exercise directly impacts all three.
Moderate intensity cardio (like walking or biking) will speed up digestion and reduce that bloated feeling. Strength training improves insulin sensitivity, which helps regulate fluid balance and maintain steady energy.
On the other hand, very intense workouts can raise cortisol, the stress hormone linked to water retention and digestive issues.
The best workout plan you can follow is made up of a mix of strength training and low-to-moderate cardio. This combo will support digestion, balance hydration, and stabilize energy without stressing out your system.
Try three slow and controlled strength training sessions and two walks or bike rides a week.
Game-On: Do This While You Travel
Drink Like This
We know that alcohol increases inflammation, slows metabolism, and disrupts sleep. And that there’s a limit to how much you should drink on your weight loss journey. But special occasions call for special exceptions. For me, breaks at the beach from the hustle of life come with cocktails.
That said, we can drink smart, even on Spring Break.
Follow this sequence and sip smarter:
- Drink one: A low-calorie cocktail
- Drink two: An electrolyte water
- Drink three: A fresh mocktail
Then rinse and repeat. At the end of each day, I want your water intake to be at 2-2.5 liters.
On Spring Break, you can keep a drink in hand. Just make it the right ones.
Eat Like This
Beachy foods happen to be some of the best bloat-beaters!
Potassium-rich fruits, like bananas, mangos, and papaya help flush out excess water retention. Snack on water-rich veggies, like cucumber and celery. Leverage lean protein sources like chicken and fish. And include probiotic-rich foods like plain yogurt to help your digestion.
For three real examples of what I eat in a day on vacation (plus my vacation grocery list), check out this post.
Workout Like This
I won’t tell you that you can’t lift heavy over Spring Break, but odds are you’re taking this week off. And there’s no shame in taking breaks! In fact, the workout that will reduce bloating most during Spring Break is a simple walk. Here’s why:
Walking combines activity with gravity to stimulate your digestive system, releasing trapped gas. A 10-15 minute walk after a meal boosts blood flow to your digestive tract, reduces stress-induced cortisol (which can cause gastrointestinal distress), and relieves abdominal pressure.
So, over Spring Break, your main workout goal should be getting those steps in.
Overtime: Do This After You Travel
Drink Like This
Hydration after vacation: it’s a must. To combat dehydration and help your body flush out excess water weight, aim to drink at least 80 ounces of water per day.
If you ate a lot of salty foods on Spring Break, drinking plenty of water now will help balance your electrolytes and clean out your kidneys. I always add an electrolyte supplement for faster hydration post-vacation.
Eat Like This
Recovering from vacation should never look drastic. Simply return to your regular, healthy eating habits as soon as possible.
Begin with a nutrient-dense breakfast and continue with balanced meals throughout the day. Focus on whole foods, include plenty of veggies, hit your protein goals, and make sure fiber and water are abundant.
I love to lean on protein smoothies for breakfast the week following vacation. A meal-prepped chicken salad helps me hit my goals for lunch. Dinners often follow our weekly food theme nights.
Workout Like This
Getting back into your exercise routine is crucial. But there’s no need to overdo it.
Start with moderate activities, like gentle yoga in the morning, a brisk walk after lunch, and body weight strength training after work.
This balanced approach will help your body recover quickly without burnout.
After Spring Break, Spring Forward
Spring Break is a blast. It’s the pause we need to feel energized and refreshed before diving back into the hustle of life. And that’s the kind of push we need to spring forward on your health journey.
So use this time to reset.
Do your cabinets need some spring cleaning? In LEAN, we load up our clients with dozens of delicious, energizing recipes for weight loss.
With a few months left before summer, now’s the perfect time to give your kitchen and your body a fresh start.
Dial in for four weeks with me to:
- Get your energy back
- Drop pounds of body fat
- And reclaim your health
Join LEAN. Your future self will thank you.
