Do you lose weight while sailing?

Well, read this. If you sail, and want to lead a healthier lifestyle, here’s how it’s done.

I don’t know if it’s the boats, the water or the fresh air, but there are a lot of fat sailors out there.

Don’t be one of them! If you’re thinking about getting back on the water after years away from your dinghy, you want to look good in that new Lycra top and skin-tight Lycra shorts.

This article should help you decide what to do, depending on your sailing weight loss goals and how many pounds you really need to lose.

If you’re already back out there or if life has put too much time between you and your fitness routine, read on.  

10 Tips for losing weight while sailing:

1. Get back in shape

Start by walking, jogging or biking to get your body moving again. Then work towards making it into a routine that will keep your heart healthy and your legs trim underneath your sailor’s shorts.

Before starting any workout plan, consult your doctor or ask about becoming a member at a local gym so you’ll have professional guidance getting started.

If you are already in good shape, but looking to get back into the best possible shape for sailing, try these simple exercises:

–  Swimming five days a week for half an hour each time will give you a lean and healthy appearance.

–  If you have access to a boat, spend half an hour on the water every day pulling up sails, raising and lowering the anchor or fixing the rigging.

If there is no wind, row instead. In fact , rowing can be as good as cycling for losing weight while sailing.

–  Take a Pilates class once a week, and stretch every day to improve your flexibility for when you’re out of the cockpit or dinghy.

Being flexible will also help you avoid back pain when going forward in heavy weather conditions.

2. Sail a little less

If you have sworn off sails forever because of the impact your weight has on your performance, you are not alone.

You can still get out there, even if it’s just occasionally when friends come along or the weather is perfect.

If you are back in the game because of an upcoming race, don’t say “I’ll never make this time!”

Cut yourself some slack and stay close to the shore until you get a grip on your fitness routine.

If you are a cruiser, reconsider heading back to sea. If you can, stay within sight of land and frequent marinas for easy access to food and water.

A lot of cruising boaters complain about gaining weight when they don’t have the option to pop into town for some take-out or a gallon of ice cream.

3. Stop drinking beer and avoid sugary drinks

Beer is fattening, so if you’re trying to lose weight while sailing, drink less of it.

If you are not ready to give up the beers altogether, try alternating one or two with something leaner like wine or whiskey sours .

Sugary drinks are a no-no, so if you thought losing weight was going to mean drinking more soda pop, don’t worry.

Soda is full of empty calories , and the carbonation is going to bloat your stomach . Try sparkling water with fresh lemon or lime instead.

4. Eat before you go to the club or marina bar

If you are thinking about stopping at the club or marina bar for a quick drink before dinner, eat first.

The trick to losing weight while sailing is not to starve yourself.

If you wait to eat until after drinking , your body will store those calories as fat and it will be harder for you to lose weight.

5. Exercise on land with resistance bands or at home with a portable rebounder skimmer

If you don’t have access to a boat, try exercising on land . Resistance bands, free weights and machines will tone your muscles without the need for a gym membership.

Try these simple exercises:

–  Do some pushups , or try old-fashioned knee pushups if you can’t do any.

–  Do some pull ups with an easy grip to work on your back muscles.

–  Put the resistance band underneath your feet and across your chest, hold one end in each hand and lift it above your head; then slowly lower it behind you.

Stretch out your hands and return to your original position.

–  Do crunches, lying flat with the band underneath your feet and across your chest; lift up about an inch and repeat until you feel the burn in your abs.

–  Stretch with yoga or Pilates moves. You will tone your muscles and increase your flexibility: two of the most important things to have as a sailor.

If you don’t feel like exercising outdoors, try rebounding with a mini-trampoline. It’s cheaper than joining a gym and it’s fun!

If you’re just starting out, do some sit ups or crunches until you get your balance before trying lunges or jumping jacks.

By the way, if you have not jumped on a trampoline before, know that it tones your muscles and helps you lose weight!

Swimming is an excellent exercise for losing weight while sailing.

It tones every muscle in your body and has zero impact on your knees or back.

If swimming outside isn’t possible, try swimming in a heated indoor pool or even your bathtub to get some extra resistance training.

6. Try other outdoor activities like kayaking and rowing

Kayaking and rowing are both highly effective exercises that you can do while spending time outside.

They aren’t just for athletes; these boats are designed for recreational use and they’re easy to maneuver.

You can get a full body workout without straining or running the risk of injury.

7. Keep up with your vitamin intake

If you think about it, sailors hardly ever get fresh fruit and vegetables.

The canned and frozen kind are usually more accessible on a boat so you need to make sure that you’re getting enough vitamins as part of your diet.

Try taking a daily multivitamin to help you stay healthy and lose weight .

Also, drink lots of water. Hydration prevents constipation, which will make you feel better all around. It also flushes fat cells from your body.

8. Keep a food journal

If you don’t want to use a website, just keep a written record of what you eat and drink.

Categorize it by meal time and write down how many calories each meal has. Also, add any snacks in between meals.

This will help your weight loss because when you write it down, you become more aware of what and how much food is going into your body.

9. Do some easy exercises during the commercial breaks

Watching TV ? Don’t just sit there with a bag of chips and snack on something healthier like carrots and hummus instead.

Try doing some knee pushups or lunges while everybody else is doing the commercials. You will get a mini-workout and you can still watch your show.

10. All about weight loss while sailing : How to lose weight fast while working on a ship

Working on a ship has some serious dietary drawbacks, but if you stick with it and stay dedicated, you’ll have that six pack in no time.

–  Try to eat as healthy as you can: fresh fruit and vegetables, whole grains and lean meat. The more natural the food is, the better.

Avoid fast food and processed junk that will just make you feel tired and unenergetic all day long.

–  Losing weight while sailing means cutting down on sugar and salt. Both of these additives will just make you crave more food and keep you from losing that weight .

–  Drink lots of water to flush fat cells from your system. Water also keeps your metabolism going so your body can burn calories efficiently.

Plus it’s good for your skin, hair and nails!

–  Start a workout routine: exercise is a proven way to lose weight quickly.

Take advantage of your days off and try going for a walk or jogging in the morning to get your metabolism going.

Also, if you have time, go for a jog around the ship before breakfast so you can work up an appetite.

–  Carry around a pair of dumbbells or some other weights so you can tone your muscles while doing chores.

Or try using resistance bands to give yourself a full body workout!

–  Swimming is good for weight loss because it’s exercises all the muscles in your body, even if you’re just treading water.

It also doesn’t put any stress on your joints or heart .

–  Keep yourself busy. The more you do, the less time you’ll have to think of eating. Keep a journal and track of everything you eat and drink each day.

This way, when you look back at it after a week or two, you’ll be surprised by how much food you’ve actually eaten.

Trust me, this will motivate you to lose weight so you can get back on the scale and see what progress you have made.