Pre-Cruise Dieting
I think we can file this post under #unpopularopinion. I did a quick search for pre-cruise diets or “What’s the best way to lose weight before a cruise?” I found all kinds of diets and ideas on how to lose weight quickly. As a fluffy cruiser, I can tell you that I have been serial dieting all my life. I have lost and regained the same 100 pounds several times. Here’s the truth.
Diets don’t work in the long term.
I would say that the worst time to go on a diet is prior to embarking on a cruise. Dieting signals a deprivation mindset to your brain. I am not going to go into a lot of science here, although if you want to see some of the academic research, I will link it below. Let me just say that it probably isn’t a good idea to deprive yourself for a matter of weeks prior to going on a cruise where suddenly you are surrounded by a cornucopia of delicious foods and giant servings. After several weeks of eating supposedly healthy foods you walk into a buffet, filled with carbs and sweets and other fried foods. Suddenly, you are starving. Your satiety hormones kick in and you find yourself filling your plate at the buffet with twice as much food as an NFL player would eat during training season.
Let’s face it, anyone who has ever been on a low-carb/paleo/Atkins/Keto/whatever diet will tell you that as soon as they are no longer on said diet, every carb-loaded food in the world begins calling out to them. When you board your ship, you will be confronted with every pastry known to man, ice cream, delicious looking rolls, pancakes, waffles, hamburgers with buns, French fries, pasta… Need I go on? Unless you plan to diet on your cruise, you probably don’t want to diet before your cruise.
So, what should we do? Knowing that most cruises involve a lot of walking, I would start there. Find a park you love or join a gym with a treadmill and just start walking. That way, you will be used to walking a mile or so by the time you board your ship, and you won’t have to crawl into your bed, exhausted, just from traversing the long hallways to the buffet. Next, I would begin a simple strength training regimen. Nothing too crazy but begin lifting dumbbells or use the weight machines at your gym. Be sure to find someone to show you how to use this equipment properly. If you have access to a pool, you might begin by swimming laps a couple of days a week. Find a good stretching routine. You can probably find an easy video on YouTube or pick up a yoga DVD. Just make sure it is appropriate for your level of fitness.
The point is to slowly build up stamina, muscle strength and flexibility. You aren’t trying to win any contests, you are just trying to make it so your cruise is more enjoyable. If you really want to permanently change your eating habits and run a calorie deficit, I suggest that you make an appointment with your primary care physician. Again, temporary severe nutritional deficits lead to rebounding.
If you find you enjoy a good workout, keep in mind that most modern ships are equipped with a gym and may offer workout classes for an additional cost. Many also have a walking/jogging track and a pool. This is a great way to keep up with your fitness goals.
I am not a doctor, nor do I play one on TV. I have done a lot of research in the field and have reached the same conclusion that many academic studies have. Diets don’t really work. As many as 90% of those who lose weight on a restrictive diet will gain the weight back and as many as two-thirds of those who regain weight will gain more than they lost.
So, in short:
· Walk (or dance or swim or do any light cardio exercise)
· Lift some weights (and put them back down again)
· Stretch
· Drink plenty of water (but you don’t need to walk around with a gallon jug. Trust me.)
· Eat more veggies and fruit
· Go easy on the desserts and junk food
· Eat a relatively balance diet
· Eat more slowly and enjoy your food
Warriors train for battle but just remember, we are Cruise Warriors and must train for cruising.
So, until next time… Let’s CRUISE!
*Before starting any weight loss or fitness program, please consult with your doctor or other health professional.
**If you have a medically prescribed diet, you should stick to that before and during the cruise.
References:
UCLA Newsroom
“We decided to dig up and analyze every study that followed people on diets for two to five years. We concluded most of them would have been better off not going on the diet at all. Their weight would be pretty much the same, and their bodies would not suffer the wear and tear from losing weight and gaining it all back.””
“Evidence suggests that repeatedly losing and gaining weight is linked to cardiovascular disease, stroke, diabetes and altered immune function.”
https://newsroom.ucla.edu/releases/Dieting-Does-Not-Work-UCLA-Researchers-7832
Research from Harvard University
According to a new study, popular diets simply don’t work for the vast majority of people. Or more accurately, they are modestly effective for a while, but after a year or so the benefits are largely gone.