🍽️ How To Stay Lean During Holiday Meals (Without Skipping Dessert)

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How To Stay Lean During Holiday Meals (Without Skipping Dessert)

It’s that time of year; family gatherings, rich food, desserts calling your name. But guess what? You don’t have to white-knuckle your way through the holidays or feel like you’ve failed for enjoying yourself.

Here’s how to stay lean and still have your favorite dishes:

• Own the plate: Prioritize lean protein (turkey, ham, etc.), then add veggies, and finally, small portions of the heavier stuff like stuffing or mac & cheese.

• Don’t skip meals to “save calories.” That backfires. You’ll end up starving and overdo it. Eat a protein-rich meal earlier in the day.

• Pick your battles: If you love dessert, skip the second helping of mashed potatoes. It’s not about saying “no” to everything, just making smart swaps.

• Walk it off: A short 10-15 minute walk after dinner can help with digestion and blunt blood sugar spikes.

Fitness is a lifestyle. Not a punishment.

Pro Tip: The 3-Bite Rule For Cravings

Want to indulge without derailing progress? Try the 3-bite rule.

When faced with a tempting dessert or indulgence, take three mindful bites, savor them fully, and stop.

• You satisfy the craving.

• You stay in control.

• You avoid the guilt spiral.

Sometimes, it’s not about cutting out your favorite foods; it’s about cutting back just enough to stay aligned with your goals.

Question from Our Readers:

"Is fasted cardio actually better for fat loss?"

– James, 52, from Portland, OR

The idea behind fasted cardio is that exercising before eating (usually in the morning) might increase fat burn because glycogen stores are lower.

But here’s the truth:

• Total calories burned over time matters more than whether you're fasted or fed.

• Fasted cardio might work for some people simply because it helps them stay consistent.

• It’s not magic, it’s personal preference.

If you feel good doing it and it fits your routine, go for it. Just make sure you’re still eating enough protein throughout the day to support muscle retention.

Fit Trivia: Which 80s movie features a training montage that inspired generations of gym-goers?

Answer: Rocky IV! The iconic scene where Rocky trains in the snowy Russian wilderness—lifting logs, sprinting through snow, and doing core work in a barn—became one of the most legendary fitness montages in film history. Even today, that soundtrack (“Hearts on Fire”) still shows up on gym playlists.

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Publisher: Ryan Engel

Editor: Michael Pender

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