Maintaining a healthy weight is essential for energy, endurance, and wellbeing, especially when working at sea. Obesity can increase the risk of heart disease, diabetes, and joint problems, but with small, sustainable changes, you can take control of your health.
Fuel your body with nutritious foods!
Choosing nutrient-dense foods over processed and high-calorie options can help maintain a healthy weight. Focus on:
High-fiber foods: whole grains (brown rice, oats, buckwheat), legumes, and vegetables keep you full for longer.
Lean proteins: fish, chicken, eggs, and plant-based proteins like lentils and beans help maintain muscle mass.
Healthy fats: avocados, olive oils, and nuts support metabolism and keep you full.
Find ways to stay active!
Movement is key in maintaining a healthy weight.
Walk on the deck or do bodyweight exercises like squats, plank, or push-ups daily.
Use resistance bands or other equipment if available on board.
Try stretching and mobility exercises to improve flexibility and prevent stiffness.
Hydration is key!
Drinking enough water helps regulate metabolism. Instead of sugary sodas or energy drinks, choose:
Water with lemon or cucumber for a refreshing twist.
Herbal teas.
Coffee (but not too many, especially before a shift!).
Be careful with your portions!
Follow the Harvard Healthy Eating Plate.
Eat slowly and listen to your body’s hunger signals.
Prefer snacks like fruits or nuts.
Try this challenge for the next 7 days!
Challenge yourself and fellow crew to make healthier choices over the next 7 days:
Swap one processed meal/snack for a whole food alternative.
Do 10 minutes of exercise every day (no excuses!).
Stay hydrated by drinking at least 8-10 glasses of water daily, and more under hot conditions.
Are you in?
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