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How to Avoid Weight Gain on a Cruise without Depriving Yourself

Published on January 26, 2019 by Elizabeth Atia

Did you know, according to Cruise Critic, the average weight gain on a two-week cruise is 3-4 kg (6.6 – 8.8 lbs)? It doesn’t need to be that way though, with these few simple tips and tricks on how to avoid weight gain on a cruise without depriving yourself.

Azura Caribbean Cruise

A recent study of 1000 cruise-goers revealed that we eat, on average, 30% more calories and double our regular intake of alcohol while on a cruise. Couple this with our tendency to do half as much exercise while crusing, it’s inevitable that the weight will creep up rather quickly.

I was recently a guest on the P & O Cruise ship Azura on a cruise of the Caribbean, and I vowed that after shifting 17 lbs of weight over the last six months, I was not going to put half of it back on within a few days of indulgence.

The following are a few tricks I use myself to help keep the weight from creeping up without depriving myself while on board, plus a few nutritional tips from guest speaker, dietician and nutritionist on board, Sue Baic.

Azura Caribbean Cruise Barbados

Sue explained, during one of her interesting nutrition-related lectures, that weight gain with age does not occur steadily, rather it happens rapidly over certain periods such as holidays, and then it is not fully lost afterwards. Over time, with each event, the weight increases.

There’s an ongoing joke onboard – guests arrive as passengers and leave as cargo!

It doesn’t need to be that way though. With a few simple tips and tricks, we can avoid that weight gain on a cruise without depriving ourselves. After all, we are on holiday!

Azura Caribbean Cruise balcony

Table of Contents

  • KEEP MOVING – HOW TO AVOID WEIGHT GAIN ON A CRUISE
  • MINDFUL EATING – HOW TO AVOID WEIGHT GAIN ON A CRUISE
  • TIPS FOR MINDFUL EATING AT THE BUFFET
  • TIPS FOR MINDFUL EATING IN A RESTAURANT
  • ALCOHOL CONSUMPTION
  • OTHER TIPS

KEEP MOVING – HOW TO AVOID WEIGHT GAIN ON A CRUISE

  • Start each day with a fitness class. You can find them listed in your daily onboard newsletters. Cruises often offer a free class or two, and some with a nominal surcharge.
  • Many cruises have an outdoor running/walking track on the promenade deck. Four laps of the Azura = one mile.
  • Skip the lift and take the stairs. The Azura has 18 floors, which offer plenty of potential stair climbing opportunities. 20 minutes of stair climbing = 100 calories. Besides, the lifts tend to be quite busy at times, and the stairs can often be quicker!
  • Skip the bus tour and do something activity-based while on a shore excursion.
  • Get a step counter to help keep track of your activity levels. I have a Fitbit Charge 2 set to buzz every hour if I’ve not moved enough, and I find it very motivating.
  • Go for a swim! There are plenty of pools on board cruise ships – use them!

Azura Cruise Ship Grand Turk

MINDFUL EATING – HOW TO AVOID WEIGHT GAIN ON A CRUISE

Nutritionist and dietician Sue Baic explained, during a lecture on board Azura, that we make about 200 food decisions every day, from what, where, why and how much and how quickly we eat. Being aware of these decisions, and making healthier choices can have a significant impact on our weight.

  • Eat breakfast within a few hours of waking up. Studies have shown that breakfast eaters are better able to manage their weight. Why not pick a healthier breakfast from the room service menu and have it delivered to your room in the morning? Breakfast on the balcony, it can’t be beaten!
  • Limit your intake of fried foods and pastries.
  • 20% of daily calories come from extras – the calories from speciality coffees, coffee shop cakes and cabin biscuits can add up fast.
  • Eat slowly. Put your cutlery down between mouthfuls. It takes 20 minutes for our stomach to tell our brain its full, so if we sit and savour our food (the sight, smell, texture and taste), pausing between mouthfuls, we’ll be more inclined to recognise the signs of fullness.
  • Wait a while before having a second helping or dessert.

Caribbean Cruise Azura pool

TIPS FOR MINDFUL EATING AT THE BUFFET

  • We tend to eat 90% of the food served on our plate. A larger plate means we’ll eat more food, so choose a smaller plate, cereal bowl and wine glass.
  • Visit the salad station first. We tend to eat most of whatever it is we serve first, so fill half of your plate with fresh vegetables. Why not use this opportunity to pop a few things on your plate you might never have tried before?
  • Visit the protein station next, filling up another quarter of your plate with lean proteins such as fish, meat, eggs or pulses.
  • Fill the remaining 1/4 of your plate with wholegrain fibre such as brown rice, wholemeal pasta and brown bread. Fibre is filling and will leave you feeling fuller for longer.
  • Sit as far away from the buffet as you can, so you have to walk further if you want seconds.
  • Get rid of your plate when you’re finished, so you won’t be tempted to fill it up again.
  • Don’t deprive yourself – plan your treats ahead. Enjoy your dessert without the guilt, and if you over-indulge, maybe cut back at the next meal.

PandOCruises Azura boarding

TIPS FOR MINDFUL EATING IN A RESTAURANT

Why not dine in one of the many speciality restaurants on board? Go for a three-course meal spread over several hours where the chef decides how much goes onto your plate. You’ll enjoy a quality dining experience and leave satisfied at the end.

  • Pre-decide, or even pre-order what you’ll eat for your evening meal earlier in the day when you’re less hungry. Studies have shown people who do this eat 250 calories less at their meal.
  • Skip the bread roll and butter before your meal.
  • Ask for sauces/dressings on the side, so you can control how much you use.
  • Share desserts!
  • Beware the cheeseboard – opting for the ‘healthier’ cheeseboard after a meal and rack up more calories than some desserts!

Cocktail of the Day on the Azura

ALCOHOL CONSUMPTION

  • Choose your alcohol wisely – a pina colada contains approximately 640 calories, while a glass of chilled Prosecco contains around 80 calories per glass.
  • Treat your cocktails like a dessert and have just one.

OTHER TIPS

  • Check your weight regularly while on board. Most gyms will have scales you can use.
  • Think about why you are eating. Are you really hungry? Sometimes we think we’re hungry when we are thirsty.

Do you have any other tips or tricks to add to this list? Let me know in the comments!

PIN THESE TIPS TO AVOID WEIGHT GAIN ON A CRUISE FOR LATER!

How to Avoid Weight Gain on a Cruise #weightloss #cruise #cruiselife
How to Avoid Weight Gain on a Cruise #weightloss #cruise #cruiselife

Elizabeth’s Kitchen Diary was a guest on board the P & O Cruises Azura and was not obligated to write this blog post. All thoughts and opinions expressed are our own (with some contributions taken from Sue Baic’s onboard lecture). 

Category: Fitness, Review, Ship

About Elizabeth Atia

Daydream adventurer. Expat Canadian. Foodie. Calls Shetland home.

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Reader Interactions

Comments

  1. Crystal

    January 30, 2019 at 1:42 pm

    The all -you-can-eat aspect of a cruise was very appealing to my family, but with these tips.. I think we can put a hold on any extra weight gain. Cruises offer so many fund activities. Great post.

    Reply
  2. Rachael

    January 30, 2019 at 8:49 am

    This was an interesting read – especially the part mentioning the 20% of your extra calories come from added extras! Iโ€™m so guilty of having flavoured coffees etc. Itโ€™s great that there are running and walking tracks as well as fitness classes etc onboard !

    Reply
  3. Sincerely Miss J

    January 28, 2019 at 9:19 pm

    I’ve been on a cruise once and I gained a little bit of weight. Those all-you-can-eat buffets were too tempting. I gave in.

    Reply
  4. Sincerely Miss J

    January 28, 2019 at 9:18 pm

    Great post. I’ve been cruising once and I gained a little bit of weight. Too much food available to say no. Will keep your tips in mind next time.

    Reply
  5. Anita Mckaney

    January 28, 2019 at 1:29 pm

    I just always assume that I will gain weight, lol. Great post. Thank you!

    Reply
  6. Angela Bethea

    January 28, 2019 at 6:01 am

    We just recently went to a cruise trip and I do agree with you. I admit that itโ€™s kinda challenging to limit the food intake when you are on a trip. These are excellent advise!

    Reply
  7. Anna MV

    January 27, 2019 at 3:44 pm

    I think a lot of folks forget diets or exercise routines when on vacation. I know I do qnd often will binge eat. These are great tips and I will definitely bookmark this for future cruise. Thanks for sharing!

    Reply
  8. Kara

    January 27, 2019 at 12:01 pm

    I loved our cruise and thankfully didn’t put on any weight, probably because we did lots of walking when on shore and exercise on the boat

    Reply
  9. Lyosha

    January 27, 2019 at 11:15 am

    Awesome tips! Being on a cruise is definitely an easy way to gain weight, managing it is an important part of happy vacation.

    Reply
  10. Jenny

    January 26, 2019 at 11:08 pm

    We went on a cruise and didn’t overeat and kept very active. I can imagine that’s not the same for everyone though!

    Reply
  11. Jess Howliston

    January 26, 2019 at 9:49 pm

    Great tips! I always seem to over eat on holiday (although I have never been on a cruise!) and always feel so rubbish afterwards. Will definitely be keeping some of these tips in mind.

    Reply
  12. Jenny

    January 26, 2019 at 8:01 pm

    We went on a family cruise and were rushed off our feet with daily activities so luckily didn’t put any weight on! I can see how it’s easily done though.

    Reply
  13. Rhian westbury

    January 26, 2019 at 7:11 pm

    I’m going to an all inclusive resort in March and I’m very worried about putting on weight. I’m definitely going to swim and do as many fitness classes as I can x

    Reply
  14. Charlotte

    January 26, 2019 at 5:57 pm

    I really like this post. I used to go on at least one cruise a year as I grew up. I had such a great time. If I go on one again I will have to be careful about how much I eat!

    Reply
  15. Jenna Parrington

    January 26, 2019 at 5:42 pm

    These are some great tips as I often have no self-control when on vacation!

    Reply
  16. Mimi

    January 26, 2019 at 4:02 pm

    I am going on my first cruise this summer! These are excellent tips, great advice!

    Reply
    • Elizabeth

      January 26, 2019 at 4:40 pm

      Oh wow, where are you off to? I’m sure you’ll have a fabulous time ๐Ÿ™‚

      Reply
  17. Jenny Johnston

    January 26, 2019 at 3:53 pm

    It is always really tricky not to put on weight on holiday, since you want to be relax. These are some great tips.

    Reply
    • Elizabeth

      January 26, 2019 at 4:41 pm

      It really is hard not to, I agree. Still, little things can help offset the potential damage, I think. ๐Ÿ™‚

      Reply
  18. Fiona jk42

    January 26, 2019 at 3:19 pm

    I’m not surprised that people gain weight on cruises. Those all-you-can-eat buffets are easy to get carried away with.

    Reply
    • Elizabeth

      January 26, 2019 at 4:42 pm

      There’s so much good food to choose from too!

      Reply

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About Elizabeth

Adventurer. Expat Canadian. Foodie. Loves bikes. Calls Shetland home. Read Moreโ€ฆ

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“Every day is another chance to get stronger, to eat better, to live healthier, and to be the best version of you.”

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