As of 2009, the U.S. cruise industry had grown more than 2,100 percent since 1970, making it the fastest growing part of the travel industry, according to Cruising.org. In fact, approximately 13.5 million passengers took a cruise in 2009, compared to 500,000 in 1970. And, although some passengers still look forward to midnight chocolate buffets and lounging pool-side, many choose healthy food options and fitness opportunities while on vacation.
Cruise Challenges
Cruise lines offer a variety of trips, from weekend jaunts to month-long or longer tours. Itineraries originating in the United States range from Alaska, Hawaii, Mexico, the Caribbean and regional tours. While short cruises may not affect passengers' waistlines, those lasting a week or longer offer so many eating opportunities that cruisers may find it difficult to resist rich meals and decadent desserts. Many cruise lines offer three sit-down meals, afternoon tea, between-meal snacks, poolside barbecues, midnight buffets and 24-hour room service, all included in the cost of the cruise. Alcoholic beverages and specialty restaurants are charged for separately. And traditional cruise activities, including sunbathing, napping, playing cards, reading, shuffleboard and gambling do little to burn off those extra calories.
Weight Loss Strategy
If you want to lose weight, you must burn more calories than you consume. To lose one to two pounds during a week-long cruise, you need to combine healthy food choices and exercise to burn 500 to 1,000 calories more than you consume each day, according to MayoClinic.com. To achieve this goal, arrange your vacation to be as weight loss-friendly as possible.
Healthy Eating
Several cruise lines, including Norwegian and Royal Caribbean, offer healthy menu options in their sit-down dining rooms, as well as vegetarian selections, light entrees and sugar-free desserts in their buffet lines. On any ship, you can fill your plate with salads, grilled vegetables, fresh fruit, shrimp cocktail, chicken and fish while avoiding the calorie-laden dressings, pizzas, soft-serve ice cream and potato salads. If you don't see any healthy options at a particular meal, ask the server for a low-calorie meal. Better yet, let the cruise line know in advance about your needs so it can be prepared to help you with your weight loss plan.
Onboard fitness
Check your cruise line's website for a description of the fitness equipment and programs available. Most ships have an exercise room with treadmills, stationary cycles, stability balls and exercise mats, and many also offer ping pong, basketball, golf, a climbing wall and other sports and games. The pool will probably be too small for lap swimming, but you can walk or run around a designated deck on any ship. Plan your shore excursions to include plenty of off-ship exercise, including swimming, snorkeling, walking, hiking or golf.
Fitness Cruises
For an over-all fitness experience, look into theme cruises led by well-known gurus such as Jillian Michaels and Richard Simmons. These vacations include exercise classes, lectures, cooking demonstrations and opportunities to interact with professional trainers. More specialized cruises include yoga, vegan, running or holistic vacations. Unless the entire ship is dedicated to the fitness program, you can bring along family members who want a more traditional cruise experience.
Tips
Plan your packing to maximize your fitness experience. Bring your own refillable water bottle to guard against dehydration. Pack an iPod with upbeat music, supportive shoes, and comfortable, quick-drying workout clothing that can double as sightseeing outfits for shore excursions. Include a hat, sunglasses, sunblock and a bathing suit cover-up for sun protection. If you worry that you might be tempted to eat during down-times, bring an interesting novel, a knitting or crochet project, or a journal to keep your mind off food.
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