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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 Carnival Pride. Since we’ve been back, several people have asked me the million dollar question: “How much do you weigh?” Since this article is about my experience, I will tell you: about 3 kilos. So, let me repeat my title:

Travel with a Dietitian – – how to gain “a little” weight while at sea.

You see, not letting anything matter would be pointless and just not fun! I have to admit that I am a bit of a foodie and we indulged in a lot of the food that the ship and port had to offer: The galley “Chef’s Table” tour and the 7 night dinner at “David’s”. “Steakhouse, several simple chocolate chip cookies and a deep-fried Bahamian Conch. I even indulged in a couple of Pina Coladas while soaking in the hot tub.

A little over three pounds is not a lot when you look at the statistics. The personal trainer from the ship’s gym told me 7-14 pounds per trip. A UK poll published by the Daily Mail last year cited 1 kilo per day. CruiseReview.com found the average weight loss on a 7-day cruise to be between 5 and 10 pounds. Judging by some of the eating behavior I’ve seen on board, I’d say this might be true for those who really “release”.

Here are the top 10 tips for reducing weight gain while traveling:

1. Be a “Picky” eater. No, this doesn’t mean you have to order chicken fingers at every meal like my son does. What I mean by “picky” is the quality of the food. “Picky” really means two things: 1) you don’t indulge in chicken fingers, mac and cheese, soft serve ice cream and other things you easily get when you’re not on vacation. Save the calories for more epicurean adventures. On my trip there were a few unique options like oysters Rockefeller, escargot and chilled mango soup. 2) “Picky” also means not eating unless it’s really good. If the fish is dry and cold, do not finish it. If your buffet food is sweet, let the waiter take it away. If the cake doesn’t taste good, just take 1 tablespoon and stop. Remember: the “clean plate club” does not work on cruise ships. Only clean the plate if you really enjoy the food and if it is “4 star” food.

2. Use the Gym. There’s no excuse for not getting enough time at sea! You should exercise more, not less. Most ships have cardio equipment, free weights and exercise classes. Sign up for an exercise class. My husband and I signed up for a 4pm cycling class one day which saved us a few hundred calories from an afternoon cocktail – – we didn’t drink alcohol until after the class. If you don’t want to exercise, there are also outdoor paths for walking/jogging. Go through the room and explore all sides of the ship. Take the stairs as much as possible instead of the elevator. Think of the trip as a “spa vacation”: take care of your body, exercise, use the steam room, get a massage, etc. All these activities are without food.

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

4. “Scout the Buffet Line”. If you must go to the buffet, check your options. Choose a total of 3-5 things that you like to eat. Remember that there will be another buffet and something to try at the next meal. Nutritionist Brian Wansink wrote in the American Journal of Preventive Medicine in April 2013: “Thin people may look at food. They tend to just pick up a plate and look at each item and say: ‘ Do I like it? Yes or no.’

5. Eat dessert once a day. On cruise ships, dessert is served 24/7: before breakfast (in the form of sweet rolls), at brunch, at lunch, after dinner , 24 hour soft serve ice cream, midnight chocolate buffet, etc. you can “have your cake and eat it too” but once a day. Personally, I didn’t care much for the dry cake, jello and soft serve ice cream from the buffet line. I saved my dessert calories for the more decadent dining room dessert and usually served warm (simple chocolate chip cookies, bread puddings, creme brulee, etc.). If you have a sweet tooth like me and can’t decide on 1 dessert, share 2 (or 3) with your loved ones, just take a bite each!

6. Replace your main meal with an appetizer. On many nights, I find the appetizers more interesting than the main course options. They usually had 2 interesting soups, salads and small dishes to choose from. If you want to order the high calorie french onion soup, go ahead and pair it with a salad and a side dish. A portion of 2-3 appetizers is likely to have fewer calories than an entrée.

7. Limit your alcoholic beverages (and avoid all-you-can-drink packs). Alcohol is the number one source of empty calories for hikers (a regular Pina Colada has up to 600 calories!) Try to stop drinking alcohol until after 5pm. This will limit calories and allow you to be more active earlier in the day – who wants to climb the stairs or run around the track after a couple of beers?!? Trust me; a cold beer is better after a hard workout at the gym. Speaking of my best friend Pina Colada and other sweet fruit drinks – – try to limit these to 1-2 during the entire trip and stick to dry wine, beer or spirits mixed with soda water / club because they are part of the calories. . Our cruise has an all-inclusive plan that costs $49.95 per person per day. Assuming a drink costs $7, you need 7 drinks to make money! Drinking less safely saved money and calories!!!

8. Pass the bread basket. Each meal in the dining room came with a bread basket and a cute little silver plate with carved butter. For breakfast, a variety of Danish was served before the meal. None of the breads or rolls stood out. Let them go! Enough said!

9. Eat only at meal times. Take a packet with you to eat at mealtimes. Our ship had a large window for lunch and dinner as well as a 24 hour pizza and soft serve station. Some ships even have a chocolate buffet at night. Leave the buffet room and stay somewhere else between meals.

10. Drink plenty of water. Add 2 glasses of water to every meal and 1 glass of water to every alcoholic drink. This will fill you up, keep you hydrated and help fight the effects of too much alcohol. Forcing yourself to drink a glass of water with each alcoholic drink will slow you down by increasing your total calorie intake. On most cruises, soft drinks are extra. My advice is not to buy this pack and fill it with water and herbal tea. You can get soda anywhere, why would you want to drink calories – – save them for the good stuff on the go. The same rule applies to fruit juice (which is also free) – skip them, choose fruit!

When you get home, don’t weigh yourself for at least 3-4 days. Cruise ship food is usually salty so give your body a chance to get rid of a lot of water. I often find that the week after a trip is a good time to “get back on the wagon” with healthy eating. You may find that your body craves lighter foods as it tries to adjust and cleanse from the previous week. Think of tolerance in your travel as a way to promote a healthy lifestyle, not a setback!

There’s an old saying in the travel industry that says “customers are brought on board as passengers and shipped off a week later as cargo.” Hopefully, by following the advice above, you can be treated like a small “carry-on bag” rather than a load.

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