We have all heard it. Diet before you go on a cruise because you’ll gain 10 pounds. There is food everywhere, not to mention alcohol…oh, and the desserts. Despite all of these truths, it is possible to NOT gain weight on a cruise.
While I am fortunate to be at a healthy weight, the older I get the easier it has become to pack on a few extra pounds during the holidays. We have big holiday celebrations on both sides of the family and at the center of it all is some pretty amazing food. Can you relate?
Well, it’s a fresh start and a new year. So, I plan on getting back on track this month. But…I just returned from a cruise where there was so much fabulous food and drinks in front of me. While I certainly didn’t deprive myself, I put my tried and true tips into action. I have learned some things throughout my cruise experience that have helped me fight off the dreaded cruise weight gain.
Here are my top 10 tips that help me to NOT gain weight on a cruise.
Give them a try!
(Updated 2023)
Stay Active to NOT Gain Weight on a Cruise
Take the stairs – The reality is that on most cruise ships the elevators can be a source of frustration. There is typically a wait for the elevator as they seem to stop on every floor. And, unfortunately, many people still do not understand the rule of exit…then reload! We are also a little more hesitant to jump in a packed elevator now – gee thanks Covid.
Because we are physically able, hubby and I have a handshake agreement on day 1 to never use the elevators during our cruise.
Check out the fitness center – I have been on a number of cruises and have yet to sail on a ship without a fitness center. While they vary in size and offerings they likely have the essentials needed to work up a little sweat. You may find that 30 minutes on the treadmill or a brisk walk around the track each day is a small price to pay for enjoying the other 23.5 hours of relaxing on a cruise ship (and desserts!).
Wear an Apple Watch, Fitbit, or another activity tracker. It can be a great motivator. I have the Apple Watch and I love it! Several times on our most recent cruise Brian asked me, “Hey, what’s our count now?” He would joke that if he had a tracker, his would show a higher count because he always grabbed my morning coffee for me (usually 2-3 levels from our room).
Every step counts!
Walk to ports..actually walk whenever you can – Typically when the pier is especially long, buses or shuttles are available to transport you into the port center. If you are able, take this opportunity to stretch your legs. It may be a 10-minute walk, but why be in a rush? You’re on vacation. 
Active excursions – Active excursions don’t have to involve zip-lining through the jungle. It can be as simple as walking around town, a hike, snorkeling, or exploring Mayan Ruins, or other historical sites. If you are physically able, avoid the all-day bus tours and get out there and explore! You’ll be surprised at your increasing step count and how much easier it can be to NOT gain weight on your cruise vacation. 
How about a group exercise class? Joining a Zumba class or even just a gathering to learn a new dance on the pool deck will burn some of those vacation calories. Create your own scavenger hunt with your travel group or a photo hunt starting with my top souvenir cruise pics. (Yes, there’s a printable for my subscribers!)
Monitor Your Intake to NOT Gain Weight on a Cruise
Monitor salt intake – Water weight gain is a big concern on cruise vacations. Buffet (bulk-prepared) meals tend to have a very high sodium content. Increasing your water intake will help but consider requesting lower sodium options in the main dining room and take advantage of the fresh fruits and vegetables available in the buffet.
Pro tip: Avoid the agony of weighing yourself the minute you get home. Give it a day or two. Water weight is a big deal.
Stick to your favorite carb – It’s a well-known fact in my family that I LOVE french fries. I look forward to at least a small portion of fries nearly every day of our cruise. I would much rather have fries at lunch than dessert.
While I am perfectly content to skip the afternoon ice cream cone so that I can enjoy my fries, my husband thinks I’m crazy, he LOVES ice cream! If you love fries, dessert, or a few rolls at dinner, it’s ok. It’s your vacation! Just pick your favorite, or at least, your favorite for that day, and stick to just one.
Drink water… A Lot – Duh, right? If you are cruising to the Caribbean where average temperatures are in the 80’s+, water is an absolute must. I fill up my water bottle in the buffet or cafe and take it with me to every port.
Related Post: Port Day Bag Essentials.
Drinking water while onboard is also important. Fill your water bottle up before heading to the pool or exploring the ship. Keep it handy and you’ll drink a lot more.
Drinking enough water will also help if you are consuming more alcohol than normal.
Speaking of alcohol…
Watch the alcohol – If you enjoy your adult beverages you will get no judgment from me. We usually budget for the drink package. But wow, those calories add up!
Squeeze in a full glass of water or two in between drinks. If it suits your tastebuds stick to lite beers that have few calories/carbs and cocktails with low-calorie mixers such as diet soda or club soda. My new go-to is Titos and Sprite Zero. It’s light and refreshing.
I love a good Pina Colada or Mudslide, too, but if you fill your cruise vacation with frozen, sugary goodness you may find it very difficult to NOT gain weight on your cruise.
I hope these 10 tips helped you.
Let me know YOUR best strategy to NOT gain weight on a cruise in the comment section below.
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This is my 5 cruise and never gain weight , I already go to gym, walk on track, spa, eat less, and still enjoying my desserts. and now waiting to my next cruise will be in July 13, 2019 to KeyWEST CUBA,
i WILL LOSE MORE WEIGHT THAN BY THE LAST CRUISE. AND STILL FUN.
Good for you, Kathy! Thanks for sharing. Have a great time on your cruise in July and join us over on Facebook. 🙂 Jill