{"id":12531,"date":"2024-11-28T05:17:25","date_gmt":"2024-11-27T22:17:25","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=12531"},"modified":"2024-11-28T05:17:25","modified_gmt":"2024-11-27T22:17:25","slug":"thanksgiving-day-meal-plan-strategy-for-maintaining-fitness-goals","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=12531","title":{"rendered":"Thanksgiving Day Meal Plan Strategy for Maintaining Fitness Goals"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<p>Thanksgiving is a time to be grateful and not get too hung up on relaxing your diet, but for those who want to practice a little damage limitation regarding the dishes that they eat, <a href=\"https:\/\/megmacrocoaching.wixsite.com\/coach-meg\" target=\"_blank\" rel=\"noopener\">Coach Meghan Smale<\/a>, a certified body transformation and nutrition expert, has shared some tips on how you can stay on track with this sensible strategy. The good news is that you can still enjoy all of the good stuff without feeling bad.<\/p>\n<figure class=\"wp-caption \">\n<div style=\"padding-bottom:55.36519386835%;\" class=\"ratio-based-placeholder\"><img fetchpriority=\"high\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/www.muscleandfitness.com\/wp-content\/uploads\/2019\/11\/Man-Bringing-Out-Turkey-For-Thanksgiving-Meal.jpg?quality=86&amp;strip=all\" srcset=\"\" sizes=\"(max-width: 800px) 100vw, 800px\" alt=\"Man-Bringing-Out-Turkey-For-Thanksgiving-Meal\" width=\"1109\" height=\"614\" data-fallback-img=\"https:\/\/i0.wp.com\/www.muscleandfitness.com\/wp-content\/uploads\/2019\/11\/Man-Bringing-Out-Turkey-For-Thanksgiving-Meal.jpg?quality=86&amp;strip=all\"\/><\/div><figcaption class=\"wp-caption-text\"><span class=\"credit\">anon_tae \/ Shutterstock<\/span><\/figcaption><\/figure>\n<h2>Coach Meghan Smale\u2019s 6 tips for a fitter Thanksgiving<\/h2>\n<h3>1. Prioritize Protein<\/h3>\n<p>\u201cLoad up on turkey, or any other protein served,\u201d advises Coach Meghan in a recent Instagram post. \u201cProtein is filling and helps prevent overeating on sides and desserts.\u201d <a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0002916523274274\" target=\"_blank\" rel=\"noopener\">Studies have shown<\/a> that higher protein meals are associated with feeling fuller, and therefore make you less likely to reach for that extra sweet treat.<\/p>\n<h3>2. Fill half of your plate with vegetables<\/h3>\n<p>\u201cBalance your plate with non-starchy vegetables like roasted Brussels sprouts, green beans, or salad,\u201d says Coach Meghan. \u201cThese are low in calories and keep you satisfied.\u201d Vegetables also contain antioxidants that fight free radicals, so they will go a little way to offset some of your less healthy choices on the day.<\/p>\n<h3>3. Stay Active<\/h3>\n<p>\u201cStart the day with a workout of get moving after the meal,\u201d says the coach. \u201cA brisk walk, family football game, or even a short workout can help offset some extra calories and boost your mood!\u201d For those who are worried that gauging on the Thanksgiving meal will derail plans for a workout, think proactively and get your sweat on ahead of the main event. Working out has been shown to reduce ghrelin, the hunger hormone (source: https:\/\/www.healthline.com\/health\/exercise-fitness\/working-out-in-the-morning#benefits ), so you can get a better handle on your appetite before grandma offers you that third helping of potatoes!<\/p>\n<h3>4. Exercise Portion Control<\/h3>\n<p>\u201cEnjoy your favorite Thanksgiving dishes, but practice portion control,\u201d advises Coach Meghan. \u201cIf you fill up on protein first you won\u2019t be as tempted for more. A small slice of pie or a few bites of stuffing can still allow you to indulge without going crazy.\u201d<\/p>\n<h3>5. Don\u2019t Skip Meals<\/h3>\n<p>\u201cAvoid \u2018saving calories\u2019 by skipping breakfast or lunch,\u201d says the coach. \u201cThis can lead to overeating later.\u201d Many of us save ourselves for the big Thanksgiving dinner and try to avoid calories by waiting until the main event, but this could result in us consuming more calories in the long run as we feast our eyes on treats. \u201cInstead, eat balanced protein packed meals leading up to dinner.\u201d<\/p>\n<h3>6. Take Control with a Macro-Friendly Dish<\/h3>\n<p>One of the many reasons that we throw our fitness goals out of the window during Thanksgiving is because we feel like we have little control over the menu, particularly if we are headed to the houses of friends or family \u201cIf you\u2019re worried about options, bring a dish<\/p>\n<p>that aligns with your goals, like a veggie-packed salad, mashed cauliflower, or a healthier dessert,\u201d offers Coach Meghan, who says that Thanksgiving should be a time of fun rather than fear.<\/p>\n<p>\u201cOne meal won\u2019t make or break your progress,\u201d reassures Coach Meghan. \u201cJust like eating one salad won\u2019t make you lose weight, having one higher-calorie meal won\u2019t make you gain fat overnight. What matters is what you do most of the time, not just once. If you enjoy a big meal, just get back on track with your next meal. Consistency over time is what really counts, not perfection in every single moment.\u201d Now that\u2019s something else we can all be thankful for!<\/p>\n<p>For more fitness tips follow Coach Meghan Smale on Instagram:<\/p>\n<\/p><\/div>\n<p><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<br \/><a href=\"https:\/\/www.muscleandfitness.com\/nutrition\/healthy-eating\/thanksgiving-day-meal-plan-strategy-for-maintaining-fitness-goals\/\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Thanksgiving is a time to be grateful and not get too hung up on relaxing your diet, but for those who want to practice a little damage limitation regarding the dishes that they eat, Coach Meghan Smale, a certified body transformation and nutrition expert, has shared some tips on how you can stay on track &hellip;<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-12531","post","type-post","status-publish","format-standard","hentry","category-fitness"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/12531","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=12531"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/12531\/revisions"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=12531"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=12531"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=12531"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}