7 ways to avoid gaining 7 pounds on a Cruise

It’s the oldest joke in the cruise comedy playbook. “Did you know that the average passenger gains 7 pounds on a week long cruise, 1 pound a day, yeah you come on as guests you leave as Cargo” …… insert fake laugh. Side note, if you hear a Cruise Director or Comic use that joke, please boo them as that has been used zillions of times for over 20 years and you know what, it’s not even funny!

Seriously though, the temptations to gorge your self on tasty treats while cruising are endless and sadly many do gain a few pounds when taking a cruise. This has given the industry a bit of a bad rap when it comes to health and fitness. Cruise Lines are working hard to change that image but regardless of your opinion on the topic, it’s not that difficult to stay fit on a cruise and with the right motivation even actually lose weight.

Ever since I’ve moved to California I have been surrounded by health and fitness, I’ve always been into it but I’ve been more interested than ever lately and have even picked up some new knowledge recently.  So in this blog I wanted to combine some of my new practices with what I know about cruising. Nothing groundbreaking here, just good clean, easy fitness advice. Eat right, drink smart and try to workout 5 times on a 7-day cruise. It’s much easier than you think.

 So here they are my 7 ways to avoid gaining 7 pounds on a weeklong cruise.

1.     Eat a healthy breakfast – It’s common knowledge that eating breakfast every day, boosts your metabolism and is key to losing weight, but where many falter on a cruise is at the breakfast buffet. I myself have been guilty of reaching for the chocolate croissant, pancake, biscuit and gravy, bacon, extra cheese; it’s all right there and you’d never eat this stuff at home, so why not indulge? Well you should indulge, but do it the smart way by ordering Room Service! Every ship has free room service breakfast, you usually only have to fill out the card and put it on your door. This will greatly help your portion control and keep you from reaching for that chocolate croissant. I recommend that you eat room service or in the main dining room for breakfast every day. Switch it up and do what works for you, but this is the best way to eat smart portions and it makes it much easier to choose healthy options. Also always order the fruit plate. If you start your day right and your already halfway there.  So Main Dining room and Room service for breakfast, healthy options 5 of 7 days, indulge twice, go ahead and have 1 chocolate croissant, remember 1 not 3.

2.     Beach or Destination Workout – If you’re on a Caribbean or beach cruise, this is an easy workout that will save you time, money and will make you feel incredible in your swimwear. Try my easy beach workout, and do it right when you get there so you can relax the rest of the time. Start with a light stretch and then a 20-minute walk or preferably run or jog, do whatever you can handle, but this is not your typical beach stroll I want you to shake it up. Walk or run 10 minutes to one side of the beach, whenever 10 minutes is up, stop and do, 10 pushups, 10 squats, and 10 jumping jacks, then run/walk back the other way 10 minutes and repeat, the pushups, squats, and jumping jacks at the other end. Then take 10 minutes and swim in the ocean, do whatever your body can handle. I always travel with my goggles this way a cheap and easy workout is always available, but even if you don’t’ have your goggles, swim 5 minutes out and 5 minutes back. Even just tread water or doggie paddle if you have to, but 10 minutes in the water is sure to get the blood flowing. There, you’ve just done a simple easy yet very effective workout that cost you nothing, and now you have the whole day to enjoy all while on a workout high. If your going to Alaska just ask the crew where the best hiking trail is and there you go, a most memorable day and oh, by the way a great workout. If you’re in Europe, just try to take an active tour that has a lot of walking.

3.     Skip the Calorie Bombs – What’s a Calorie Bomb? Those god awful high fructose, high calorie drinks everyone is sucking down and wondering why they’re not losing weight. You know what they are: Pina Colada’s, Strawberry Daiquiri’s, Coco Loco’s, Frappuccino’s, Mocha blah, blah. All these drinks are terrible for you and full of sugar. No one can process that much sugar and not gain weight. These are what the pros call empty calories; but Andy I want to drink on my cruise what can I do? Drink like they do in Los Angeles and sub the Calorie Bombs for one of these guilt free cocktails: Try a Vodka and Soda with a splash of Cranberry Juice, or Tequila, Lime, splash of OJ, Splash of Soda water aka the “Skinny Margarita”, or a Bacardi Silver and Diet Coke, even Miller 64 beer. Personally I just drink good quality Vodka on the rocks with a lime, when it’s high quality stuff you can drink it on the rocks and it has so few calories and gives you much less of a hangover. The “healthy drinks” list get’s longer every day. Indulge just be smart about it. There are ton’s of lower calorie cocktails, just ask the bartenders or the fitness instructor’s, if none of the listed drinks appeal to you.

4.     Try a fitness class – Running on a Treadmill, so 1985, come on there’s millions of fun and usually free fitness classes on every ship now. Try some Yoga, Pilates, Spin, TRX, or even Boot Camp. Even just once on a 7 day cruise will count to your goal of 5 workouts and when your doing something new time flies and you don’t’ even realize your working out. Who knows you may just find something you love in the process.  

5.     Take the Stairs – My Mom takes the stairs on every cruise, every time, never takes the elevator. I think she’s crazy, but she doesn’t gain weight on a cruise and really only does that and walk. But, if you’re a normal person and the idea of schlepping up and down those stairs every time for 7 days seems like way too much, try my easy stair/elevator policy. 3 up and 4 down: Every time your only going up 3 decks or less and every time your going down 4 decks or less you have to take the stairs. Otherwise you can ride the elevator. This is so easy to do, will actually save you time maneuvering around the ship and you’ll be slipping in mini workouts and burning calories all day and night. Another bonus is you won’t be the jerk who is only going up one floor on the elevator!

6.     Fun Fitness – Really all fitness should be fun, but it’s easy to find a fun workout on a ship. Dance Classes abound and as long as they are 30 minutes or longer of high power cardio that can count as 1 of your 5 required workouts. If the idea of attending a dance class makes you want to jump overboard try this fun workout that will also get you to know the ship better. Take the stairs down to the bottom deck, walk all the way to the top deck, then walk to the jogging track, wherever it is, jog or walk one mile on the track. Then walk to the fitness center, no elevator. Jump on the Elliptical machine for 10 minutes, go at a fun pace, but try to push yourself a little. When that is complete walk to the Rock Climbing Wall and climb at least one time, preferably twice. If your ship does not have a Rock Climbing Wall, when done with the elliptical go do 15 pushups, 15 squats, and try to do 5 pull-ups. This kind of workout will be over before you know it and you won’t even feel like your working out. You’ll be moving all over the ship and by the time you’re done you’ve just had an amazing workout.

7.     Vegetarian for a day – Many fitness experts recommend you have one day a week that is meat free. I love meat but I have been trying this policy lately and finding it actually really enjoyable and surprisingly easy to do. I feel light and fit at the end of the day and have been keeping the weight and cholesterol levels down. Cruise Ships have lots of veggie options now and I really think you’ll find this a very easy thing to do. One warning; just because your skipping the meat for a day doesn’t mean you need to eat 6 bagels and a block of cheese. Dairy and carbs are fine, but you’re really your looking to eat more whole grains and mainly pile on the vegetables. Only one day, I promise it’s easy and you may surprise yourself and find you like it.

There you have it, 7 easy ways to stay fit and avoid becoming a cruise ship cliché.

Till next time,

Keep it on Cruise Control.

-Andy Steinhauser

*Readers let’s keep the conversation going, do you have any great cruise fit tips you’d like to share?