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Cruising With a Dietitian: How to Avoid Gaining Weight While at Sea

My husband and I just returned from a 7 night cruise from Baltimore to the Bahamas on the Carnival Pride. Since we’ve been back, I’ve had several people ask me the million dollar question: “How much weight have you gained?” Since this article is about my experience I will tell you: about 3 pounds. So, let me rephrase my title:

Cruising with a dietitian – – how to gain “just a little” weight while at sea.

See, not allowing to gain weight would be unrealistic and just not fun! I must admit I am a bit of a foodie and we indulged in many of the culinary adventures the ship and ports had to offer: The “Chef’s Table” tour of the kitchen and 7 course tasting menu , a night at “David’s” steakhouse, several servings of molten chocolate cake and deep fried cracked Conch in the Bahamas. I even indulged in a few Pina Coladas while laying in the hot tub.

My measly three pounds is really not that much considering the statistics. The ship’s gym personal trainer quoted me a figure of 7-14 pounds per cruise. A UK poll published last year by the Daily Mail quotes 1 pound per day. CruiseReview.com found the average weight gain on a 7-day cruise varies between 5 to 10 pounds. Judging by some of the eating behavior I witnessed on the ship, I’d say this might just be for those who really “let loose.”

Here are my top 10 tips for minimizing weight gain while cruising:

1. Be a “Picky” Eater. No, I’m not implying that you should order chicken fingers at every meal like my son does. What I mean by “picky” is regarding the quality of the food. “Picky” really means two things: 1) not indulging in chicken fingers, mac and cheese, soft serve ice cream and other items you can easily get when you’re not on vacation. Save your calories for more epicurean adventures. On my cruise, there were quite a few unique options such as oysters Rockefeller, escargot and chilled mango soup. 2) “Picky” also means not eating something unless it’s REALLY good. If the fish is dry and cold, do not finish it. If your buffet food tastes bad, have the waiter take it away. If the cake is tasteless, take 1 bite and stop. Please note: the “clean plate club” is not in session on cruise ships. Clean your plate only if you really enjoy the food and if it is a “4 star” dish.

2. Use the Gym. Not having enough time cannot be used as an excuse when you are at sea! You need to practice more, not less. Most ships have cardio equipment, free weights and exercise classes. Sign up for a fitness class. My husband and I signed up for a group cycling class one day at 4pm which saved us a few hundred calories from afternoon cocktails – – we didn’t indulge in a drink until the class was over. If you don’t like the gym, there is usually an outdoor walking/jogging track as well. Walk through the halls and explore every nook and cranny of the ship. Take the stairs as much as possible instead of the elevators. Think of the cruise as a “spa vacation”: take care of your body, exercise, use the steam room, enjoy a massage, etc. All these activities are free of food.

3. Choose the dining room over the buffet. Yes, you can order anything you want, but you have to wait for the different courses. Delaying the meal time will reduce the amount you eat. It can take 10-20 minutes for your stomach to send a message to your brain that it is full, so having time between each course is helpful. As an added bonus, the portions served in the dining room on many cruise ships are small — just don’t order 2 entrees! For most meals I ordered a salad, a soup, an entrée and shared a dessert with my husband.

4. “Scout the Buffet Line”. If you have to go to the buffet, explore your options. Choose a total of 3-5 items that you want to eat the most. Remember that there is another buffet and more things to try for the next meal. Food researcher, Brian Wansink writes in the April 2013 issue of the American Journal of Preventive Medicine: “Skinny people are more likely to scout out the food. They are more likely to look at the different alternatives before they pounce on something – heavy people just tend to pick up a plate and look at each item and say, ‘Do I want it? Yes or no.’

5. Eat dessert only once a day. On cruise ships, desserts are offered 24/7: for breakfast (in the form of sweet rolls), on the menu after brunch, on the lunch buffet, after dinner, 24 hour soft serve ice cream, midnight chocolate buffet, etc. You can “have your cake and eat it too” but only once a day. Personally, I don’t much care for the dry cakes, jello and soft serve ice cream from the buffet line. I saved my dessert calories for evening desserts in the dining room, which were more decadent and often served warm (smothered chocolate cake, bread puddings, crème brule, etc.). If you have a sweet tooth like me and can’t decide on 1 dessert, split 2 (or 3) with your partner, but only have a few bites of each!

6. Substitute an appetizer for your main meal. On many nights I found the appetizers much more interesting than the meal options. They usually had 2 interesting soups, salads and small snacks to choose from. If you want to order the calorie-dense French onion soup, go ahead and pair it with a salad and small appetizer. 2-3 appetizer portions are probably less calories than an entree.

7. Limit alcoholic beverages (and stay away from the all you can drink packages). Alcohol is the number one source of low calories for cruisers (a typical Pina Colada tops 600 calories!) Try to hold off on alcohol consumption until after 5pm. This will limit calories and also allow you to be more active in the day – who wants to take the stairs or run around the track after a few beers?!? Trust me; a tall cold beer tastes much better after a hard workout in the gym. Speaking of my good friend the Pina Colada and other delicious frosty fruity drinks – – try to limit these to 1-2 the entire cruise and stick to dry wine, beer or spirits mixed with water/club soda as they are a are a fraction of the calories. Our ship had an all you can drink alcohol plan that cost $49.95 per person per day. Assuming the average drink cost is $7, you would need 7 drinks to break even! Drinking less safely has saved us money and calories!!!

8. Pass on the bread basket. Each meal in the dining room was accompanied by a bread basket and cute little silver bowl of carved butter. For breakfast, several Danes were served for the meal. None of the sandwiches or rolls were anything special. Skip them! Enough said!

9. Eat only at mealtimes. Take a packet with you to eat only during meals. Our ship had a fairly large window for the lunch and dinner buffets as well as a 24 hour pizza and soft serve ice cream station. Some boats even have late-night chocolate buffets. Stay away from the buffet room and hang out somewhere else between meals.

10. Drink enough water. Make a point to drink 2 glasses of water with every meal and 1 glass of water for every alcoholic drink consumed. This will fill you up, keep you hydrated and help fight the ill effects of too much alcohol. Forcing yourself to drink a glass of water with every alcoholic drink will slow you down from increasing your calorie total. Soft drinks are extra on most cruises. My advice is not to buy this pack and fill with water and herbal tea instead. You can get soda anywhere, why would you want to drink your calories – – save them for the good stuff on the cruise. The same rule applies to juices (which are also free) – skip them and opt for fruit instead!

When you get home, don’t weigh yourself for at least 3-4 days. Cruise line food tends to be salty, so give your body a chance to rid itself of excess water. I usually find that the week after cruise is a great time to “get back on the bandwagon” with a healthy eating routine. You may find that your body craves lighter meals as it tries to adjust and cleanse from the previous week. Think of your cruise indulgences as a way to provide momentum for a healthy lifestyle rather than a set back!

There is an old quote in the cruise industry that says “customers are brought on board as passengers and released as cargo a week later.” Hopefully by following the above advice you can be released as a small “carry-on bag” instead of cargo.

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