Planning a cruise vacation this summer? Whether you’re already working toward your weight loss goals or just want to maintain your wellness habits while away, cruising doesn’t have to derail your progress. With a few mindful choices, you can enjoy the trip and come back feeling great.
Here are our top tips to stay healthy and on track while cruising:
1. Plan Ahead
Cruises are famous for 24/7 food options. Check your cruise line’s dining offerings beforehand. Most ships offer healthy options like fresh fruit, grilled proteins, and salad bars, you just have to look for them!
Pro tip: Bring your own healthy snacks like protein bars, mixed nuts, or electrolyte packets for excursions.
2. Stay Active on Board
Most ships have fitness centers, walking tracks, pools, and scheduled classes (like yoga or aqua aerobics). Make it a goal to move daily. Even 20–30 minutes helps!
3. Be Smart at the Buffet
Buffets can be tempting, but they’re also an opportunity to load up on healthy options.
– Start with veggies and lean proteins
– Skip or limit creamy sauces and fried foods
– Drink water with meals instead of sugary cocktails or soda
4. Limit Liquid Calories
Tropical drinks may taste like vacation, but they’re often loaded with sugar.
Instead, try these alternatives:
- Vodka soda with lime
- Light beer or wine in moderation
- Sparkling water with citrus for a refreshing non-alcoholic option
5. Listen to Your Body
Just because food is available 24/7 doesn’t mean you need to eat 24/7. Check in with your hunger levels before each meal and don’t feel pressured to clean your plate.
6. Get Good Sleep
Sleep helps regulate hunger hormones and energy levels. Aim for 7–9 hours, even if you’re staying up late for fun on board.
7. Stay Hydrated
Dehydration is common on cruises, especially with salty foods, sun exposure, and alcohol. Aim for 8+ cups of water per day, more if you’re drinking or active.
8. Bring Your Weight Loss Meds With You
If you’re currently prescribed weight loss medications (like GLP-1s or others), don’t forget to bring them with you and pack them properly.
Tips:
- Bring enough for the full trip
- Keep them in your carry-on, not checked luggage
- Bring a cooler bag or ice pack if your medication needs refrigeration
Need help refilling before your cruise? Reach out to Apple A Day Virtual Clinic before you go!
9. Give Yourself Grace
Remember it’s a vacation. One meal, drink, or day of indulgence won’t undo your progress. The key is making consistent, mindful choices most of the time and enjoying the journey without guilt.
Apple A Day Virtual Clinic is here for you before, during, and after your trip. Whether you need accountability, nutrition tips, or a personalized wellness plan, our providers can support you no matter where your summer takes you.
