How do I avoid gaining weight and stay on a diet while on a cruise ship?
June 2, 2013 5:52 PM   Subscribe

This year I made a resolution for healthier living and have been successful so far. Overcame a lot of bad habits compared to where I started. But I'm going on a cruise with a group of friends next month. From what I've been told it's going to be an around the clock buffet. I'm planning on using the gym but don't know how to deal with all of the food. I'm not going to be on the alcoholic drinks package and figure I can enjoy dinner that way. Breakfast and lunch are a free for all though. Any ideas for what my best options would be so I don't gain 15 by the end of the week.
posted by adapt to Health & Fitness (34 answers total) 4 users marked this as a favorite
 
There are lots of active things that you can do on and off the ship that will help you to burn calories. When I have gone on cruises, I have done as much walking as possible (and safe and sensible) when in port. It's a great way of seeing the places visited, but also a good way of balancing out the food intake.
posted by sueinnyc at 5:55 PM on June 2, 2013 [1 favorite]


Bring fast-playing games. Want to eat? You must play a level of Plants vs. Zombies first. You don't have to win. Just play enough to become distracted from the food.

"Mmmm, cheesecake. But first, Angry Birds."
posted by Cool Papa Bell at 6:04 PM on June 2, 2013 [1 favorite]


Can you just chalk it up to vacation time and plan a week of steamed vegetables and miso soup for your return?
posted by Sara C. at 6:04 PM on June 2, 2013 [16 favorites]


What cruise line are traveling on? Whatever the cruise line, there's a forum at CruiseCritic.com devoted to it, and they'll be a ton of meal/food talk on it. From what I recall of my (Carnival) cruise, there is buffet food available almost 24/7, but it's not required to eat it, of course- you can sit down in the dining room for breakfast, lunch and dinner, and there are healthy options on the menu at every meal. Even the buffets have some salad and fruit, so if you have to go to them, try to fill up on fruits & veggies first.
posted by ThePinkSuperhero at 6:16 PM on June 2, 2013


Don't eat in between meals. Have breakfast, lunch, and dinner. Don't nibble between meals and try to stretch out the time in between meals if you can. Breakfast at 8 or 9. Lunch at noon. Dinner at 6 or 7, even later. Have one desert every night but don't overdo it at meals.
posted by Fairchild at 6:18 PM on June 2, 2013 [2 favorites]


Do you have any diet-appropriate food that you really enjoy, that you can bring along as a treat for yourself?

This is probably too Squee-specfiic, but just as an example - I found out I love, love, love a certain brand of green tea, with lemon juice. So when I'm involved in trips/parties/etc where I know I'm going to be tempted by other folks eating glorious, unhealthy, delicious food that I cannot eat, I will bring along my special green tea and my own lemon juice in my purse so that I have something to look forward to and enjoy while my friends eat their cake/cookies/whatever.

Of course, the trick is it has to be some food item that 1) you genuinely enjoy and look forward to consuming, 2) something that is allowed on your diet, and 3) something you can easily bring with you/prepare on your cruise.

For more inspiration, some other healthy foods that fit those categories for me are avocado, olives, raspberries, blueberries and grapes.

Good luck!
posted by Squee at 6:19 PM on June 2, 2013


Yeah, it's not what you do on that one week, it's how you live the other 51. So maybe just relax and eat what you want?

I've been on a cruise and didn't go easy on the eating and I didn't gain any weight (and believe me, I'm not genetically gifted with a fast metabolism). What I found was I got sick of the food. It's not like it was bad as such, but after a while (even on only a week's cruise) it got very same-y. The last couple of days I literally just had veggies for dinner, although I did have more than my share of fried goodness at breakfast and lunch!

OK actual tips - if there is a morning tea or afternoon tea or supper at more of a set time, try to be doing activities at that time. This can be stuff going on which is organised by the the cruise or just aim to be at the gym or pool then.

Share food. If there's portion sizes you can't control (eg an individual cheescake) then share it. You get to try it with less calories and less guilt.

Don't follow a large person at the buffet. I remember a study showing that people will put more food on their plate if they are behind a big person (sorry, don't have time to find it now)
posted by pianissimo at 6:22 PM on June 2, 2013 [2 favorites]


There's so much going on when these ships are sailing that sitting at the dining table should be the last thing on your agenda. One of the reasons that ships have almost continual food service now is because people are doing so much that they miss the sittings for traditional meals. Hell, I don't think I ever attended a breakfast service at all.

As long as you can steer your friends away from the trough or find a graceful way to bow away from temptation (sorry, gang, but I was going to go astern and watch the skeet shooting), you'll be just fine.

Personally, avoiding the booze package was a smart choice. That's the silent killer on these trips, nutritionally...
posted by JoeZydeco at 6:27 PM on June 2, 2013


I'm horrible at self control on vacations, so I know where you're coming from. On my most recent mini-trip, I made a vow to leave at least a few bites on my plate at every meal. It worked! I think not only did it mean consuming fewer calories, but just kept me more aware of what I was putting in my mouth. Every little bit helps! I came home the same weight as when I left.
posted by something something at 6:29 PM on June 2, 2013


"Moderation in all things, including moderation."
attributed to Petronius
posted by Etrigan at 6:40 PM on June 2, 2013 [1 favorite]


I personally do much better on diets when I completely rule things out (as in no bread, no sugar, no fried food, etc) as opposed to doing things in moderation. If you're like me, one thing you could do is invent some dietary restrictions for the week. Tell your waiter that you have a wheat allergy and that will rule out most of the big calorie traps. You'll get fruit instead of a muffin, you'll get veggies instead of pasta, you'll get a salad instead of bread. As an added bonus, you won't be faced with making the choice every single time (if it's a cruise where you get to keep your waiter, that is).

Another thing you can do is ONLY go to the meal sittings. Do not even go on the decks with buffet food or soft serve fountains or whatever. That will stop you from nonstop snacking.

Oh and drink lots and lots of water. Bring a bottle you can refill and carry it around with you constantly. If it's a warm weather cruise you can easily get dehydrated and that can trick you into feeling hungry.
posted by annekate at 6:42 PM on June 2, 2013 [2 favorites]


Sometimes it helps to actually know what I'm up against. I eat about 1600 calories a day and used the calorie/exercise counting site MyFitnessPal to keep track of stuff. It's helpful for me because I am a nerdy bean counter. For most people in the sort of thick part of the bell curve, weight gain and calorie intake/outgo are linked. And 3500 calories (extra, above what your metabolism uses in an average day) is a pound. So, to gain 15 lbs, you'd have to eat 52,500 calories more than usual which is actually sort of difficult. 7500 calories more every day!

Anyhow, back to being helpful, it may be that you want to do a combination of watching some things (as people have wisely suggested) and relaxing somewhat (as people have wisely suggested). If it were me, this is what I would do

- keep breakfast small and protein oriented - fruit/coffee/egg/meat/something
- keep lunch basic and have a big salad with whatever else you eat. Watch out for extra stuff like breads and dressings, not because of carbs but just because of extra calories.
- No dessert with lunch, no snacking (or fruit/veg snacking), no dessert-ish coffee drinks, and no alcohol though you seem to have this covered
- Watch for calorie-laden stuff like juices, fried foods, dressings/fats/oils
- have dinner be a fun affair where you basically eat what is for dinner and have dessert if it looks good
- every other day, go to the gym or do something else fun and healthy on the boat for an hour

So depending on your approach you might enjoy an actual "Let me count my food so I know what to expect" situation, or you may just want to know how to eat healthy at an all-you-can-eat situation. But most importantly I want to stress that even if you only eat sort-of healthy, unless you are combatting more serious issues, you're more likely to put on a pound or two than 15. Still not maybe what you want to be doing, but it might help you gauge how seriously you want to take this. Good luck and have fun.
posted by jessamyn at 7:02 PM on June 2, 2013 [6 favorites]


As at the grocery store, there's more food on a cruise ship than you can possibly eat. In this case, it's OK to waste food, e.g. eat only the vegetables and half the steak at dinner and ignore whatever heaping portions of potatoes/fries/bacon/cake you are served. If you're served a cheesecake, eat the raspberries off the top and let them throw the rest out. If you know your friends will go crazy at the buffets and then have a food coma (I know the appeal of corn syrup and other carbs in large portions), maybe make non-food event plans to skip the buffet or leave early.
posted by sninctown at 7:30 PM on June 2, 2013


What do you usually eat? Eat something close to that. If you normally have oatmeal, trust me, there will probably be oatmeal available on the ship. If you normally eat oatmeal but want a special treat, add fruit, but do not go for the three eggs, sausage gravy, biscuit, and bacon option. If you normally have an english muffin and cottage cheese, ask the waiter to bring your english muffin "dry" and you can add butter or jam yourself (if they butter for you, it's done behind the scenes with a brush dipped into a bucket of melted butter. Not kidding.) If you normally have boiled egg and some toast, get two scrambled egg (and maybe even a boiled one, depending on who did the kitchen prep/made the rules of the kitchen!) with some toast and fruit.

Same with lunch. If you normally have a salad, go to the salad bar, and be a little more or less generous with the dressing than usual. If you normally have a piece of fish, get some fish. Try not to eat a double bacon cheeseburger. If you do, enjoy the burger. Do not make yourself miserable while you eat the burger. Please don't. Please instead celebrate all the other healthy choices you are making.

Dinner, there will also include healthier options, the opportunity to request any sauces be put on the side instead of poured all over everything. And again, enjoy the occasional suboptimal but delicious choices you make.

Dessert tables will probably have fruit options at least some of the time. Pick the fruit.

As for avoiding the constant availability of snacking, first, don't go to the food places unless it's meal time. Second, be busy at times that are not meal times, so the temptation of the food place is not in mind as much. Play shuffleboard, swim in the pool, take a dance class, watch the magic show scheduled for kids (ok, watch the reaction of the kids, ignore the "magician.")

Beyond that, don't beat yourself up about the choices you do make. If you decide one day at lunch that you really want the bacon cheeseburger because everyone keeps talking about how awesome it is, let it go. Dinner is a different meal. Tomorrow is a different day. Celebrate your success. Think about what contributed to the choice, but don't judge yourself.

Some things that contribute to less than ideal eating choices:
  • Thirsty. It's easy to get dehydrated on a cruise ship. The pool makes you pruney, the sun makes you sweaty. Make sure you get enough water.
  • Over tired
  • Over hungry
  • Anxious
  • Lonely (if there is someone back home that you are missing, find a way to address that)
  • Emotional eating in general. Not everybody does this in "regular life" so sometimes people are really caught off guard by it during special times. Ditto people who are emotional eaters, they are sometimes surprised that the time they are supposed to be the most relaxed triggers some serious emotions. If the emotions come, don't give yourself a hard time about it.
  • Being distracted while eating. It's easy to polish off the entire cheeseburger while you're watching the dinner show. If you're eating, try to just focus on eating, and stop when you're not hungry anymore.
  • Hurried. if you aren't feeling like you have enough time to decide, it's easy to just say "fuck it" and eat the worst thing on the menu.
  • Guilt. Oh my god guilt is a huge problem. That tape? The tape of "you have to finish that because I cooked it/there are children starving/whatever" is so loud. Let it go and do not feel badly about throwing food away. A lot of people tell me they feel bad about the waste on a cruise ship, so they try not to waste. Which means they eat it all.
So get to meals before you become a half starved lunatic. Have another glass of water. Think ahead of time about what you generally are in the mood for (fish? Pasta? Chicken?) and then choose the healthiest version of it that you can find.
posted by bilabial at 7:31 PM on June 2, 2013 [4 favorites]


Dance your butt off every night. Why else are you going?
posted by 1adam12 at 7:31 PM on June 2, 2013 [6 favorites]


This person's blog at Sparkpeople has some good and specific advice about eating strategies for a cruise that may be helpful. I think the thing for you to try to remember is that you have successfully implemented these new healthy habits, and you are capable of maintaining them. Good luck!
posted by gubenuj at 7:32 PM on June 2, 2013


It really depends on what cruise line you are going on. If you eat in the dining room as opposed to the buffet space (which my family has always referred to as the "feeding trough") you will do much better. That may involve trying to talk some of your companions into going with you, as some people apparently think of the buffet as the default dining choice (big mistake, IMO, as the food is really subpar).

If you can't talk your companions into going for a civilized, sit-down, waiter-served meal for breakfast/lunch instead of partaking of the orgiastic buffet at every opportunity, a lot will just depend on you to make good choices initially, and then resist the temptation to go up for seconds or to get things that your tablemates have brought back.

One of the nice things on most ships' buffets is that the drinks come from a different place as the food: you can basically sit and drink iced tea until you explode without going near the food, if you want to. (This has gotten me through more than a couple of family vacations without becoming Jabba the Hutt.)

One thing that I always like to keep in mind is that you do not ever need to worry about being hungry on a cruise ship. There is always food, which really means that there is never any need to eat more than you absolutely are hungry for at any particular dining opportunity. If you are not actually hungry for it, do not eat it. There will always be more food on offer later; in some cases probably better food (esp. if you are eating breakfast/lunch at the buffet). Save room for that, keeping in mind that if you are truly hungry at the end of the day, there's always room service. There will always be more food, don't eat "just because" it's there.

Setting aside time to exercise is a good thing, and if you have some "sea days" you may find yourself with a lot of free time to spend in the gym, if you are up for it. But the real key is just resisting the temptation to load up on Golden Corral-grade food items at the breakfast and lunch, which is of course what the cruise line wants you to do.

All of this, of course, assumes that you will eat in the dining room for dinner like a civilized person; if you eat in the trough buffet for dinner as well, all bets are off. But seriously, don't do that; you're giving up like half of the food cost built into your cruise price if you do. Breakfast and lunch are typically the same on most cruise lines, only the portions are regulated in the dining room and you get actual table service; however, at dinner the food is generally better in the dining room by a significant margin.
posted by Kadin2048 at 7:59 PM on June 2, 2013


Two words: Atkins induction. Eat ALL the proteins!
posted by doreur at 8:02 PM on June 2, 2013 [2 favorites]


Have the best thing at the meal, but skip the other stuff.

Toast is toast. You don't need to eat toast every morning Skip anything that is not fantastically delicious. The truth is even on the nicest cruises not all the food is excellent. Abundant does not mean high quality.

Savor the best things and you won't miss boring (but abundant) foods.
posted by 26.2 at 8:32 PM on June 2, 2013 [2 favorites]


I've only been on one cruise for a wedding and if you're fortunate, outside of dinner, the food is pretty terrible and unappealing. It's easy to eat a lot of fruits for breakfast and have a fairly healthy lunch. But I found the bombardment of constant awful food to be easy to resist. I'll never go on a cruise again because the food situation is a metaphor for the rest of it but you may be lucky and not find the food outside of the dinners to be at all appealing anyway.
posted by juiceCake at 8:59 PM on June 2, 2013


Another thing you'll have a lot of on cruise ships is stairs. Lots of stairs. (Is there a nautical word for stairs?) You can easily go up and down a couple dozen flights a day.
posted by Hatashran at 9:09 PM on June 2, 2013


I went on a cruise a while ago and each meal had a Weight Watchers option. Not sure which cruise line you'll be one, but there may very well be something like this available.
posted by FlyByDay at 9:37 PM on June 2, 2013


I've no experience of cruises, but in my experience, it's not the holiday, but the post holiday funk that packs on the weight.

You might put on a few pounds on the cruise, but most of that will probably be water weight, and will come off within a week of eating less salt and carbs. My issue is then getting back to a healthy routine. Have a plan for that too.
posted by kjs4 at 9:52 PM on June 2, 2013 [2 favorites]


I love cruises, especialy for my food program! First of all shrimp and lobster!

Now, there's a gym on the cruise, so be sure to look out for classes and schedules of all kinds of wellness stuff. They'll try to sell you stuff, but a body fat analysis is always interesting. You don't have to buy the vitamins. I took yoga and tai chi.

They have $99 spa passes, that get you into things like thallasotherapy pools and saunas and steam rooms. This will be a treat for being dilligent about working out and eating all the nice food that's on offer.

Try to have a routine for your breakfast and lunch. Think ahead about what you'd normally eat and decide before you see the buffet or the menu. Cruise ships have everything you can imagine and lots of it is a lot nicer than the banana and Yoplait you'd normally have for breakfast. I like poached eggs, but who makes them for breakfast...ever? Fresh tropical fruit, long cooked oatmeal, there are lots of great choices.

As for lunch, you can have a different sandwich, soup or salad at every meal!

Dinner, you can order different things and only eat a bit of each, if you want a taste. There will always be fish or pasta to choose from. Ask for a variety of veggies. They'll bend over backwards to make you happy. As for dessert, have a bit or two for the flavor, no law says you have to finish it. Or have the lighter options, fruit, sorbet, cheese plate.

I've never been to the chocolate buffet on a cruise. Why? It's too tempting.

We like to pretend we're on a spa vacation. We do lots of walking and workouts, we steam and sauna, we eat yummy, light food. A cruise is a LOT cheaper than a spa vacation! Just don't buy the vitamins!
posted by Ruthless Bunny at 5:23 AM on June 3, 2013 [1 favorite]


My strategy for buffets and all-inclusives is to do a survey of everything before putting it on my plate, and then build a meal from the best of each. Framing it as "nothing but the best (for me)" helps avoid the feeling of deprivation that can quickly lead to self-pity and overdoing it because "dammit, I deserve to let loose once in a while."

It also helps to know what your problem foods are, and avoid them. For me, I can eat pretty much what I want in the protein and fat department, but carbs are my nemesis. I also try to drink only water, coffee, and tea at regular meals, and save my liquid calories for wine. Taking your own large mug and water bottle might be a good idea. Finally, if your travel companions are anything like mine, it would also be wise to avoid talking too much about what you can and can't eat, or about "being good." Such talk can come off as a challenge to some people, especially if they are looking for an excuse to over-do it themselves.

The bottom line, though, is don't be too tough on yourself. One week will not make much difference, but it is a good idea to draw a clear boundary around "cruise eating" vs. daily life. Plan something fun and healthy for when you get back to make returning to your routine feel like a gift rather than a punishment.
posted by rpfields at 5:49 AM on June 3, 2013


I just returned from 14 nights on a cruise ship and I'm also in the middle of what I hope will be a significant weight loss. You'll be fine!! Just having the right attitude going into your cruise is half the battle.

Cruises aren't the non-stop food orgies that they used to be, and you'll find that there are lots of people on the ship who want to eat well too. There are lots of delicious options that are also healthy. In the buffet area, it's not one huge long buffet line, but there are stations with various choices, including a great salad bar with lots of veggies as well as gorgeous fruit. On my ship, (a mass market cruise line) even the soft-serve ice cream was actually low fat yogurt. It's easy to avoid the calorie dense heavy choices. And in the main dining room, portions are not huge and there's a section of the menu that's lower calorie. Even if you want a burger or pizza, remember it's all about portion size. Fix yourself a nice big salad at the buffet and enjoy your slice of pizza! You'll find yourself walking a LOT, and even more if you do little things like take the stairs instead of the elevator. There will probably be a walk-for-charity event on a sea day and you can participate in that. It's lots more fun to walk or run on a ship than it is at home -- there's an ever-changing gorgeous sea view that you can enjoy as you exercise. Be sure to take a jacket and scarf because even in warm climates it gets really windy up there. Even spending time on the elliptical machine in the gym is more fun than at home because of the beautiful sea view. If your cruise is port-intensive, you'll walk lots and lots.

I ate lots of delicious food including desserts and never felt deprived. I was able to maintain my weight during the trip and not gain. For me it was a great illustration of how a high level of activity can counteract calories. (I wish I could figure out a way to be as effortlessly active in my daily life as I am when I travel.) Good luck and have lots of fun!
posted by MelissaSimon at 6:04 AM on June 3, 2013 [2 favorites]


I just got back from a Disney vacation where many of the meals were all you can eat but only once a day, so, I over-ate every meal, worried about getting hungry before the next one. I've never eaten so much food before in my life! I'm still stuffed.

You don't have to worry about that, it seems. Food will be available to you all day long. Give yourself permission to eat anything you want, but only if you are actually hungry. Want a piece of cake? Wait until you start to feel hungry and then eat the cake. Don't wait until you are really hungry because you won't make good decisions.

Here is a good game- tell yourself that you may eat every two hours, if you are hungry, so it is important to not finish anything that you start to eat. You have your cake but stop after half a piece because you know that you are going to want seafood in a bit. Look at your food as a playful child in a toy store- enjoy it a little until you get distracted and then enjoy a little something else.

Many people cannot leave food on a plate because they were told as children that they are wasting food that way. This is not true. That food served its purpose- it was fun for you, it nourished you, and now you are done with it and may throw it away.

Have fun!
posted by myselfasme at 6:20 AM on June 3, 2013 [1 favorite]


I haven't taken a cruise, but if I were in your position, I would have to make hard-and-fast rules or I'd spend the whole trip in an agony of wrestling with my willpower.

Examples: I can only be in the room(s) with the buffets between 8:00-8:30, 11:30-12:30, and 6:00-7:00 (or whatever times will work with my friends). No white flour, no sauces, no melted cheese, nothing deep-fried. Drink only coffee, tea and water. 50% of my plate must be fruit or vegetables, 25% meat/eggs, and the remaining 25% must be whole grains, or, if none are available, more fruits and vegetables.

I'd also build in 3 meals when I can eat aaaanyything I want. I'd find it helpful to schedule these precisely (E.g. Tuesday lunch, Thursday dinner, Saturday breakfast.) I find it helps me to stick to the plan if I know it isn't Always and Forever, and I'll have a chance to indulge on a future date.
posted by BrashTech at 6:59 AM on June 3, 2013


Sometimes it can help to make a game out of finding the healthy offerings among the ridiculous heaps of starch and goo. Like, rather than only having salad, are there good vegetables being offered as sides that I can heap my plate with? Add in a nice chunk of meat and you're likely to fill up before the main temptations can even get to you. Breakfast is the worst for starchy calorie-bombs, but again, do a scavenger hunt for the "real foods" on offer -- hey, some melon! and back here are a couple of eggs! w00t! here's something else that might be mostly food (rather than mostly chemicals)! there's only so much damage you can accrue from mounds of real fruits, veggies, and meats -- leaven very mildly with any breads that appear to have visible grains, and you'll probably feel no hardship.

Good luck though -- these cruises test the mettle of all who see them!
posted by acm at 8:17 AM on June 3, 2013


Whatever, just enjoy yourself and work out harder when you get back.
posted by delmoi at 10:16 AM on June 3, 2013


Even if you do eat at the buffet, there is no rule saying you HAVE to eat more than one plate of food. Or at least there isn't at any buffet restaurant I've been to.

That said, I know that, when I go to buffets, I usually end up eating way more than I should, and feeling bad afterwards. My solution to this is to avoid buffets most of the time. If I know I'm likely to have an unpleasant experience at a particular kind of restaurant, it seems reasonable to me to avoid that kind of restaurant. People are usually pretty understanding when I explain to them why I would rather not eat at a buffet.
posted by Anne Neville at 12:32 PM on June 3, 2013


I can't believe no one has suggested the obvious (to me) solution: don't bring any loose-fitting clothes. You simply can't eat all the food one day if you need to be clothed the next day and you didn't pack a muu-muu or anything with a stretchy waist. (This is assuming cruises don't include lots of clothes-shopping options.)
posted by DestinationUnknown at 12:48 PM on June 3, 2013


Choose a few things that you really like, and ignore the rest. Depending on cruise line, most of the food, especially at buffets, is pretty crappy. Last time I cruised they had amazing croissants, so I would have one each day - but I skipped all the steam-table stuff. Even the dining-room food is closer to the kind of food you'd get at a catered wedding reception than a restaurant. It's pretty meh.

(This is assuming cruises don't include lots of clothes-shopping options.)
This is a mistaken assumption.
posted by Daily Alice at 3:45 PM on June 3, 2013


When my husband and I went on a cruise this year, we made a point of walking as much as possible and did the rounds of every deck we could each day. Bonus: we learned the layout of the ship right away and never got lost. We also played rounds of golf on the putting course (and since I'm terrible at golf, that made it last much longer than usual!)

There will also be a gym, and a trainer on board told me that for the first couple of days of the cruise the gym is packed with people who are all fired up to work out and have vowed to take care of themselves during the cruise, and that by the 3rd day, the gym is pretty empty and stays that way for the rest of the journey. So if you're inclined to exercise, spend the first couple of days walking around the ship and learning where everything is and then hit the gym after the first days' rush is over.

If you're eating at dinner, the cruise will happily serve you as many appetizers and entrees and desserts as you want at one sitting--do not fall into the trap of ordering more than one to try! Just figure out who at your table is ordering what and ask for tastes. (We also ended up skipping dessert more often than not, as appetizers and entrees filled us up enough that the idea of eating a dessert made us vaguely ill. If we truly wanted dessert a couple of hours alter, the buffet and various cafe-type places on board were always open.))
posted by telophase at 11:12 AM on June 4, 2013


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