5 Steps to Vacationing Without Blowing Your Postpartum Health Goals

Vacations are a time for relaxation and fun, but they can also feel like a challenge when you’re balancing your postpartum recovery with all the delicious foods and tempting treats.

I’ve learned that with a bit of planning and self-compassion, it’s possible to have fun, indulge in moderation, and still feel good about your health journey when you get home.

Here’s how you can vacation without straying too far from your wellness goals:

Step 1: Give Yourself Permission to Indulge—But in Moderation
You’ve been working hard on your postpartum recovery—whether it’s strengthening your core, healing from pelvic floor issues, or managing stress. So, when it’s time for a vacation, remember to give yourself grace. Enjoy the local foods, try new flavors, and savor every bite! But also, be mindful. You don’t need to overeat just because it’s there. If the food isn’t something that makes your taste buds sing, don’t feel obligated to finish it.

Step 2: Avoid Eating Just Because It’s There
Vacations often come with buffet-style meals or all-you-can-eat options, but remember, your body still knows when it’s had enough. If you’re not hungry, it’s okay to skip the extra servings or midnight snacks. Ask yourself if you’re really hungry or just eating because it’s available. Practice the 80/20 rule: aim to make 80% of your food choices healthy and allow yourself to enjoy the remaining 20% without guilt. And hey, if you end up doing 70/30 for the week, it’s okay—just don’t let it become the new normal.

Step 3: Bring Healthy Snacks You Love
When traveling, you can keep your health in check by having healthy snacks on hand. Whether it’s protein powder, bars, or nuts, these snacks can be lifesavers. They’ll keep you from getting overly hungry and making impulsive food choices. Having a light snack between meals means you’ll feel less tempted to indulge too much when the buffet or local delicacies come your way. Plus, it gives you a little more freedom to enjoy that occasional cocktail or dessert without going overboard.

Step 4: Keep Moving—Enjoy the Local Sights
Vacations are the perfect opportunity to stay active without it feeling like a chore. Instead of spending time in the gym, why not go for a run along the beach, swim in the ocean, or take a scenic hike? Moving your body in ways that feel fun and exciting will not only help you maintain your strength and mobility but will also keep you energized and feeling good. Plus, exploring new places while getting your steps in is a great way to make memories!

Step 5: Get Back on Track Right Away
The moment you get home from your vacation, it’s important to get back to your normal routine. Don’t let the “I’ll start on Monday” mindset derail your progress. It’s all about consistency, and a few vacation indulgences won’t undo your hard work. Get back to your healthy habits with your next meal, and your body will thank you. You’ve made it this far, and staying committed to your wellness is the key to continued recovery and strength.

Enjoying a vacation without throwing off your postpartum progress is possible, mama! It’s about finding balance, staying mindful, and remembering that you deserve both indulgence and self-care. You’ve got this!