Martina Column: Holiday Fitness Tips

Yes, you can savor the feasts guilt-free—with these seven tips.

By: Martina Navratilova | Source: AARP.org | 2008-11-13

The holiday season is here, with all of its office parties, family get-togethers, cocktail receptions, and dinner celebrations. The question is: Can you eat, drink, be merry, and still stay fit?
 
The answer is yes. And you can do it without depriving yourself.
 
I am not a big fan of deprivation—during the holidays or any other time of the year. The threat of abstaining from any food can trigger overeating. I love food for the energy and stamina it gives me and for its taste—its flavors and textures. More than anything, I love to try new foods.
 
You can, too. You can enjoy food over the holidays and not feel like you are missing out, as long as you put your fitness habits in order. One more thing: Stop being afraid that you will gain weight between Thanksgiving and New Year's. New research says that on average, most of us gain no more than a pound.
 
Here are my suggestions for enjoying the holidays and staying fit to boot.

• Heed when you eat. It is not just what you eat, either. It's when you eat that matters. Digesting a big meal in the evening may keep you awake, interfering with good sleep, and sleep deprivation is a cause of weight gain. So if you are in charge of the holiday meal, or have some say in it, try to schedule it in the afternoon.
• Limit portions. This year, reduce the industrial-size portions you may be used to. Try eating meals on a dessert plate instead of a dinner plate; it will seem like you are having more than you really are. Cut turkey or ham portions down to the size of a deck of cards, and try to avoid seconds. Most people do not realize it, but the traditional holiday dinner with appetizers can pack around 3,000 calories, possibly more with extra butter and fat! As for holiday desserts, trust me, you can satisfy your sweet tooth with just three bites.
• Banish "last chance eating." During the holidays, you may listen to that nagging, inner voice that whispers: "Last chance to eat this pumpkin pie. Splurge, because you won't be able to eat it after the holidays." Denying yourself a food the rest of the year only makes you want to eat more on the holidays. If you love pumpkin pie, you should eat it more regularly, so it loses its appeal. There is nothing wrong with having a little dessert every week.
• Maintain your meal routine. If you skip breakfast and lunch to save room for a holiday party or dinner, you set the stage to overeat. When people get too hungry, they care less about what and how much they eat. They end up eating too much. Prevent this by eating an appropriate breakfast and lunch—even an afternoon snack.
• Imbibe moderately. During the holiday season, alcoholic beverages abound. Beer, wine, and hard liquor are high in calories and also stimulate your appetite. Plus, when there is alcohol in your system, the liver has to work overtime to process it, so it does not have adequate time to process fat. During parties and celebrations, limit yourself to two drinks. Or avoid alcohol and sip on juice, seltzers, club soda, or sparkling mineral water on the rocks with a citrus twist.
• Stay active. You may be off work during the holidays, but don't take a vacation from workouts. Sticking to your regular weight-training and aerobic exercise routines is one of the best ways to stay fit during the holidays. So regardless of what comes between you and your workout, try not to eliminate it all together. Not only does working out help relieve holiday stress, it also helps burn off the extra calories consumed at those holiday get-togethers.
• Break out. If you have vacation time during the holidays, why not try some new types of exercise just for fun? Spend an afternoon at an ice- or roller-skating rink. Whack a ball around the racquetball court. If the weather permits, hit the ski slopes, try your hand at cross-country skiing, or rent some snowshoes and go exploring. Locate a health club, YMCA, or school with a pool and swim a few laps.
   

Put these suggestions into action and you won't need to make a get-fit New Year's resolution. You will already be in super shape for the new year.