Cruises have long been known for their extravagance and indulgence. So it’s no surprise that it’s easy to gain a few pounds along the way!
I usually expect to gain around 5 lbs (2.3 kg) when I’m on a cruise, although it depends on the cruise itinerary and how long I’m sailing for.
I wanted to find out if that was the same for everyone. So I took to Facebook to ask thousands of cruisers whether they expected to gain or lose weight on a cruise, and how much.
Most people gain weight on a cruise
It seems that most people expect to gain weight when they cruise. Around 68% of people who responded to the question on Facebook said they normally gained weight.
Around 12.5% said that they actually lost weight when they cruised. This was either because they were so active when walking around the ship or the ports they visited, or because they used the onboard gyms and tried to be reasonable with their dining and drinking.
The rest of the people who responded said that they would usually stay around the same weight, balancing out activity with eating and drinking on the ship.
Still, that’s the majority of people who will gain weight. And not an insignificant amount either, with an average of around 6 lb (2.7 kg) put on during a typical cruise.
Some people even said that they worked hard before their cruise to lose weight so that, by the end, it all balanced out:
I also think that some people might be in denial…
Not everyone gains weight on a cruise…
There were still plenty of people who said that they didn’t gain weight on a cruise, and either stayed roughly the same or even lost weight.
A lot of people explained how they try to keep similar routines to what they do at home, or they just didn’t go overboard (pun not intended) when they cruised. But for some, it’s just a metabolism thing. Lucky people!
If you’ve never cruised before, then based on the vast majority of responses you should probably expect to gain some weight, and maybe as much as 6 to 7 lb.
The main reasons people gain weight on a cruise
If you want to try and cruise without putting on any extra timber, then some responses highlighted the main reasons people put on weight:
1. Free ice cream
A lot of cruise lines will offer free ice cream by the pool deck, and there’s no limit on how many cones you enjoy. It can be very tempting to just grab another one every hour or so, especially when you’re cruising in a hot destination.
However, while each cone might feel small, they soon add up in terms of calories, sugars and fats. So they can be a key reason why people put on weight.
2. All those amazing desserts
The food on cruises is amazing, and it’s not just the starters/appetisers and the main courses/entrees. Desserts are often spectacular, and the waiters are always happy to get you more than one…
If you don’t tend to eat many sweet things at home, you’ll soon find that the dessert menu will expand that waistline for you.
3. Just all that food and alcohol!
Ultimately, the reason people tend to gain weight on a cruise is because food and drink is freely available, especially if you’ve booked a drinks package.
It’s often booze that’s the problem. People don’t think as much about the calories they’re drinking compared to those they’re eating.
A couple of beers, wines or cocktails can go down so easily, and yet you’re consuming a lot more energy than you need, meaning you’re going to gain weight.
4. Water retention
The other consideration with drinks on a ship is water retention. If you’re drinking more than you normally would (whether alcohol or soft drinks such as coffees), then you’re more likely to retain water, especially in hotter weather.
The good news about this type of weight gain is that it usually corrects itself within a week or two of getting home, with minimal effort.
Top tips to stay in shape on a cruise
Here are some tips from the cruise guests who managed to either maintain their weight or even lose some while on a ship.
1. Use the stairs
One of the top tips from so many people – and something I try to do as well – is to take the stairs when you’re moving between floors on a cruise ship.
It’s not always possible. You might have mobility issues, or you’re right at the bottom of the ship and just don’t want to be flustered when heading for the top deck.
But if you’re able to, and you’re only moving between a few floors, then the stairs can be your ticket to keeping the weight under control as you sail.
As a family, we usually pick a number for how many floors we will do without using the list and then stick to that. So if we decide that four floors or fewer is walkable, then we’ll only use the lift for five or more.
2. Eat when you’re hungry
Food is pretty much available 24/7 on most cruise ships, typically in vast quantities and without anything extra to pay. It’s generally very good quality too, which means it can be tempting to go back for more again, and again, and again…
Remember that you have plenty of days on your cruise to try everything, so don’t overindulge too early. Try to limit your eating to when you’re actually hungry. Make sure your eyes aren’t bigger than your belly, as the saying goes.
Eat what you like, but don’t go so far that you end up feeling bloated and uncomfortable when you should be relaxing.
3. Don’t overdo the booze
Alcohol can be the sneaky issue for anyone who doesn’t want to put on weight during a cruise. It won’t necessarily make you feel full in the same way food will, but the calories will add up.
Cocktails can be particularly bad as they usually have a lot of sugary fruit juice and some even have milk, cream or chocolate sauce in them.
If you don’t drink alcohol, you’ve got a serious advantage. Try to stick to water or sugar-free drinks if you can, and limit the mocktails, coffees and sugar-rich drinks.
But if you like alcoholic drinks, and you’re conscious of weight gain, try to stick to spirits with zero-sugar mixers.
4. Get your exercise in
Cruise ships offer plenty of ways to stay fit and healthy during your cruise if you want to. There’s almost always a gym that’s free for guests to use. There may be exercise classes too, although these may come with an additional charge.
Personally, I just enjoy using the running/walking track around the ship. You get to enjoy amazing views and the fresh sea air as you complete your laps, making it a much more enjoyable experience.
Of course, on port-heavy itineraries you might do a lot of walking ashore too, so bear that in mind. The more sea days, and the more time spent relaxing by the pool, the more you might want to force yourself to get up and walk, jog or swim onboard.
Do what makes you happy!
Assuming you have no health issues, it doesn’t matter if you gain or lose weight on a cruise. There’s a lot of great food and drink to enjoy, so if you want to, then go for it.
The important thing is that you enjoy yourself, and that you’re happy by the end of it. If that means moderation so that you stay in shape, that’s fine. If it means completely letting go and not caring what the scales say, then that’s fine too!
Your cruise holiday is yours to enjoy as you see fit and as long as you’re respectful of other people, and how they choose to cruise, then that’s all that matters.
Don’t be like this, whatever you do:
Oh, and one more key bit of advice from me and other cruisers: pack some stretchy or bigger clothes to wear on the second half of your cruise, especially if it’s a longer one!
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Jenni Fielding is the founder of Cruise Mummy. She has worked in the cruise industry since 2015 and has taken over 30 cruises. Now, she helps over 1 million people per month to plan their perfect cruise holidays.
