Don’t let spring break sneak up on you.

Despite not even being rid of February just yet, many families are planning on a quick beach getaway for as early as next month!

Can you get beach-body ready in a matter of weeks?

Well, no.

I mean, let’s be honest.

The blog we just posted earlier this week discussed healthy rates of weight loss, and for reasons we outlined there, unless you need to tone up by dropping 5-10 pounds, then you may need to focus on a summer beach body instead of a spring break beach body.

But don’t be discouraged.

There are some healthy and effective things you can do to drop a few pounds, tighten up the flab, and put your best foot forward as you sink your toes into the sand.

1. Juice Fast

A juice fast or cleanse is helpful in dropping pounds quickly, but you’ll sacrifice essential nutrients. If you go this route, consult your doctor or work with us here at Mediplan to execute it safely. You’ll certainly be wise to add a quality multi-vitamin to your daily regimen to close the nutrient gap.

2. Double the Veggies. Half the Carbs.

Increase your vegetable intake to compensate for the lower intake of carbs. For a health bonus, cut out sugar and processed grains, as these carbs are the least nutritious and not as effective in satisfying hunger. Cut back on starchy carbs such as bread, pasta, rice, potatoes, cereal, and crackers.

3. Improve Your Workout Regimen

Try interval training for more effective and efficient workouts. Interval training involves alternating short sprints with your regular workout pace. For example, if you usually walk, try jogging for 30 seconds, then walking for one minute and repeat 10 times.

If you are lifting weights, try limiting the rest time between exercises to keep your heart rate elevated, or do 10 jumping jacks to turn strength training workouts into cardiovascular workouts, too.

You can also add a second workout, even if it is just a brisk walk, to boost metabolism and burn more calories.

4. Follow a Meal Plan

Sketching out a meal plan – and following it closely – can provide you a clear framework for successful weight loss.

Here’s a sample daily plan:


1 egg plus 2 egg whites scrambled with 1 cup of spinach (cooked in 2 teaspoons of olive oil)

1 cup strawberries

1 cup of green tea with lemon


1 cup of nonfat Greek yogurt (plain or vanilla)


Salad made up of 3 cups or more of greens, 3 ounces of lean protein such as chicken or tuna (no mayo), ½ cup of beans (any kind), colorful vegetables, plus 1 tablespoon of olive oil mixed with 2 tablespoons of vinegar

1 cup of iced green tea with lemon


Small apple plus ¼ cup of nuts

1 cup of green tea with lemon


4 ounces of fish

2 cups of vegetables (roasted or stir fried in 2 teaspoons of olive oil)

½ cup of brown rice or whole wheat pasta (optional)

1 ounce of dark chocolate (optional)


For more ideas on how to safely and effectively prep for spring break, contact us for an informative, confidential consultation.