Cruising is one of the most relaxing ways to travel. Your bed floats with you from port to port, meals are on hand whenever you’re hungry (and even when you’re not), and there’s always entertainment close by. The only challenge? With buffets, multi-course dinners, and 24-hour room service, it’s very easy to come home weighing a little more than when you left.
The good news is you don’t have to miss out on the food to stay healthy. A few simple strategies will help you enjoy the cruise without undoing months of good habits.
Rethink the Buffet
The buffet is often the heart of a cruise ship, and it can be a trap if you’re not careful. Rather than grabbing a plate and piling it high, pause for a moment to walk around and see what’s on offer. Choose the items that really appeal rather than sampling everything just because it’s there.
Starting with a salad or a bowl of soup is a smart move — it takes the edge off hunger and helps you eat smaller portions of richer foods. Another tip is to use a smaller plate. Cruise buffets rarely run out, so you can always return for seconds if you’re genuinely still hungry.
Enjoy Indulgence, in Moderation
It would be a shame to skip the specialities your cruise chef has spent hours preparing. The trick is to treat indulgence as an occasion, not a default. Choose one indulgent item per meal — perhaps a dessert at lunch, or the creamy main course at dinner — and balance it with lighter options on the side.
Desserts can be shared too. Ordering one and splitting it between two or three people means you taste something delicious without feeling weighed down afterwards.
Stay Active on Board
Most ships these days are floating resorts, complete with pools, gyms, and walking tracks. Taking advantage of these facilities makes a huge difference. A 20-minute walk around the deck in the morning, or a swim before dinner, balances out extra calories. Some cruises also offer dance classes, yoga, or aqua-aerobics, which are fun ways to get moving without it feeling like exercise.
Don’t forget the simple choices, either. Take the stairs instead of the lift whenever you can, and you’ll clock up far more steps than you expect.
Make Shore Excursions Count
Ports of call are a perfect opportunity to stretch your legs. Instead of choosing a bus tour where you spend most of the time sitting, opt for walking excursions or activities to get you moving. Even light activity, such as wandering through a local market or exploring historic streets, helps balance out time spent lounging on deck chairs.
If mobility is an issue, you don’t need to miss out — even a gentle stroll on the pier or a slow meander along the waterfront counts.
Watch the Drinks
Cocktails with umbrellas, unlimited wine packages, frothy coffees… drinks can quietly add up to a lot of extra calories. Alcohol also encourages overeating because it lowers willpower. You don’t have to avoid it entirely, but a few simple swaps help: alternate alcoholic drinks with water, opt for a spritzer instead of a full glass of wine, or limit cocktails to a special occasion.
Listen to Your Body
One of the easiest ways to avoid overindulging is simply to eat when you’re hungry and stop when you’re satisfied. This sounds obvious, but on a cruise ship it’s tempting to eat just because food is available. Tune in to your body’s cues: are you actually hungry, or just tempted by the sight (and smell) of food?
Eating more slowly helps too. Savour the flavours, put your cutlery down between bites, and you’ll find you’re full sooner than if you rush through a meal.
Build in Balance
Healthy eating on a cruise isn’t about denial, it’s about balance. If you have a big breakfast, choose a lighter lunch. If you’ve indulged in a rich dinner, take a long walk on deck before bed. Thinking of choices in terms of give-and-take means you’ll never feel deprived, yet you’ll also avoid returning home with regrets.
Don’t Forget Rest
Strange though it sounds, sleep plays a role in weight gain too. Poor sleep can increase cravings for high-calorie foods and sap your motivation to stay active. Cruises can be busy, with shows, late dinners, and shore excursions, but giving yourself enough rest helps keep your appetite and energy in check.
Cruising Without the Extra Kilos
A cruise is meant to be a treat, and food is a big part of the experience. By approaching it with a little thought, you can enjoy every bite without worrying about the scales at the end. The real reward will be stepping off the ship feeling refreshed, energised, and ready to share not only the stories of where you’ve been, but also how good you still feel.
