{"id":8452,"date":"2022-11-22T13:07:16","date_gmt":"2022-11-22T14:07:16","guid":{"rendered":"http:\/\/bestratefinders.com\/blog\/?p=8452"},"modified":"2022-11-22T15:25:00","modified_gmt":"2022-11-22T15:25:00","slug":"7-fitness-tips-for-a-healthier-thanksgiving","status":"publish","type":"post","link":"https:\/\/bestratefinders.com\/blog\/everything-else\/7-fitness-tips-for-a-healthier-thanksgiving\/","title":{"rendered":"7 Fitness Tips for a Healthier Thanksgiving"},"content":{"rendered":"<p>Whether you celebrate Thanksgiving formally or just see the end of November as the beginning of a drawn-out \u201choliday season,\u201d many people spend the day eating, drinking, and being merry with friends and family.<\/p>\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"760\" height=\"427\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/Shutterstock_494148604.jpg\" alt=\"family sitting around holiday dinner table\" class=\"wp-image-174370\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/Shutterstock_494148604.jpg 760w, https:\/\/breakingmuscle.com\/wp-content\/uploads\/2022\/11\/Shutterstock_494148604-120x68.jpg 120w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><figcaption class=\"wp-element-caption\">Credit: Rawpixel.com \/ Shutterstock<\/figcaption><\/figure>\n<p>While some lifters jump at the chance for a socially sanctioned cheat day, which too often blends into a cheat week once leftovers are factored in, others are on the fence about the potential effects such indulgence has on their fitness plans and hope to avoid counteracting any hard-earned progress in the gym.<\/p>\n<p>Here are some of the most effective tips to get the best of both worlds \u2014 an indulgent holiday without sacrificing results.<\/p>\n<ul>\n<li><strong><a href=\"#1\">Don\u2019t Skip Your Workout<\/a><\/strong><\/li>\n<li><strong><a href=\"#2\">Train with Volume and Intensity<\/a><\/strong><\/li>\n<li><strong><a href=\"#3\">Use Strategic Over-Reaching<\/a><\/strong><\/li>\n<li><strong><a href=\"#4\">Focus on Homemade Food<\/a><\/strong><\/li>\n<li><strong><a href=\"#5\">Protein and Veggies First<\/a><\/strong><\/li>\n<li><strong><a href=\"#6\">Watch the Booze<\/a><\/strong><\/li>\n<li><strong><a href=\"#7\">Enjoy the Day<\/a><\/strong><\/li>\n<\/ul>\n<h2 id=\"sc-namejump-anchor1make-time-to-train-on-the-big-day\"><a id=\"1\" class=\"linkj\"><\/a>Make Time to Train on the Big Day<\/h2>\n<p>Most lifters intuitively connect the dots between increased calories and increased exercise. On a cheat day, or any high-calorie day, it makes sense that you might be able to \u201cundo\u201d or minimize any excessive calories by pushing yourself harder than usual in the gym.<\/p>\n<p>This is fundamentally true and mathematically accurate \u2014 trying to burn more calories when you eat more calories should create balance \u2014 so it\u2019s important not to let your cheat day turn into a \u201crest day.\u201d<\/p>\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"760\" height=\"427\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/09\/Shutterstock_1820525093-1.jpg\" alt=\"person holding bar during squat\" class=\"wp-image-164771\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/09\/Shutterstock_1820525093-1.jpg 760w, https:\/\/breakingmuscle.com\/wp-content\/uploads\/2022\/09\/Shutterstock_1820525093-1-300x169.jpg 300w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><figcaption class=\"wp-element-caption\">Credit: Jacob Lund \/ Shutterstock<\/figcaption><\/figure>\n<p>A slew of research has shown that training after a large meal can help to control increased glucose levels. (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4814694\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"165497\">1<\/a>)(<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29396781\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"165498\">2<\/a>) When blood glucose levels rise, the body often goes into fat-storage mode. However, the body\u2019s physiological response to training can hijack that signal and re-route it toward building muscle or burning fat. (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/16705054\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"165499\">3<\/a>)(<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/15166299\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"165500\">4<\/a>)<\/p>\n<p>By stimulating your body with a good workout, you can essentially shift the physique-boosting odds in your favor when you know you\u2019ll be hitting a cornucopia of holiday goods. If the thought of <a data-lasso-id=\"165501\" href=\"https:\/\/breakingmuscle.com\/back-squat-vs-front-squat\/\" target=\"_blank\" rel=\"noopener\">squatting<\/a> on a full stomach makes you a little queasy, know that training before the meal, rather than after, has also been shown to be beneficial. (<a data-lasso-id=\"165502\" href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/14712164\/\" target=\"_blank\" rel=\"noopener\">5<\/a>)(<a data-lasso-id=\"165503\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7969361\/\" target=\"_blank\" rel=\"noopener\">6<\/a>) Alternatively, taking a simple half-hour walk after dinner is another effective option. (<a data-lasso-id=\"165504\" href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/35268055\/\" target=\"_blank\" rel=\"noopener\">7<\/a>)<\/p>\n<div class=\"is-layout-constrained wp-block-group is-style-call-out-tip\">\n<p>Whether you gather your cousins for a turkey bowl in the backyard or hit the garage gym for a <a href=\"https:\/\/breakingmuscle.com\/20-minute-workouts\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"165505\">quick lifting session<\/a>, the key point is to make sure you get some focused activity or exercise when your daily calories take a jump up.<\/p>\n<\/div>\n<h2 id=\"sc-namejump-anchor2program-your-workout-for-better-results\"><a id=\"2\" class=\"linkj\"><\/a>Program Your Workout for Better Results<\/h2>\n<p>If you do hit the gym for some lifting, it shouldn\u2019t be a half-hearted session with your mind focused more on dinner plates than weight plates. To get the most benefit from a workout on the day of an extra-large meal, treat the session like any other rather than just going through the motions.<\/p>\n<blockquote class=\"wp-block-quote\">\n<p>To burn the most calories in the gym and outside of it, you need to use sufficient training intensity and ample volume. (<a href=\"https:\/\/www.researchgate.net\/publication\/9025532_Effect_of_Exercise_Intensity_Duration_and_Mode_on_Post-Exercise_Oxygen_Consumption\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"165506\">8<\/a>)(<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/17101527\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"165507\">9<\/a>) That means working with weights that are at least 70% of your one-repetition max for multiple sets in the six to 12-rep range.<\/p>\n<\/blockquote>\n<p>Ideally, you\u2019d follow a <a data-lasso-id=\"165508\" href=\"https:\/\/breakingmuscle.com\/workout-splits\/\" target=\"_blank\" rel=\"noopener\">full-body workout<\/a> focused on big exercises like <a data-lasso-id=\"165509\" href=\"https:\/\/breakingmuscle.com\/front-squat\/\" target=\"_blank\" rel=\"noopener\">squats<\/a>, <a data-lasso-id=\"165510\" href=\"https:\/\/breakingmuscle.com\/incline-bench-press\/\" target=\"_blank\" rel=\"noopener\">presses<\/a>, and <a data-lasso-id=\"165511\" href=\"https:\/\/breakingmuscle.com\/dumbbell-lat-exercises\/\" target=\"_blank\" rel=\"noopener\">rows<\/a>. This will be an efficient way to train multiple muscle groups quickly and efficiently. If you\u2019re traveling away from home and can\u2019t find a gym, a simple <a data-lasso-id=\"165512\" href=\"https:\/\/breakingmuscle.com\/best-bodyweight-workouts\/\" target=\"_blank\" rel=\"noopener\">bodyweight workout<\/a> can still get the job done as long as you crank up the intensity with challenging exercises.<\/p>\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"760\" height=\"427\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/07\/shutterstock_106607006.jpg\" alt=\"person in empty gym performing barbell exercise\" class=\"wp-image-163549\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/07\/shutterstock_106607006.jpg 760w, https:\/\/breakingmuscle.com\/wp-content\/uploads\/2022\/07\/shutterstock_106607006-300x169.jpg 300w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><figcaption class=\"wp-element-caption\">Credit: Jacob Lund \/ Shutterstock<\/figcaption><\/figure>\n<p>While cardio exercise can be an effective option, it&#8217;s hard to beat the intensity and muscle stimulation that weight training provides. (<a data-lasso-id=\"165513\" href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/7874151\/\" target=\"_blank\" rel=\"noopener\">10<\/a>) Any type of training can help make the best of a big food day, but if you have the opportunity, grab a lifting session.<\/p>\n<h2 id=\"sc-namejump-anchor3overtrain-or-over-reach\"><a id=\"3\" class=\"linkj\"><\/a>Overtrain or Over-Reach<\/h2>\n<p>Another potential way to approach training through the holiday is to crank up your workouts beforehand, putting your body into a state of over-reaching \u2014 a short-term scenario where you significantly tax your body\u2019s recovery systems before backing off, setting up a \u201crebound\u201d that can produce major results. (<a href=\"https:\/\/www.tandfonline.com\/doi\/abs\/10.1080\/02640414.2020.1763077\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"165514\">11<\/a>)<\/p>\n<p>This could be as simple as <a href=\"https:\/\/breakingmuscle.com\/squat-every-day\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"165515\">squatting every day<\/a> leading up to the big meal or performing the popular 10,000 <a href=\"https:\/\/breakingmuscle.com\/kettlebell-swing\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"165516\">kettlebell swing<\/a> program. Whichever route you take, the general idea is to push hard with a focused short-term plan before the calorie surge, knowing that you\u2019ll ease up and allow your body to adapt.<\/p>\n<p>If you\u2019ve already been pushing yourself for weeks or months and are feeling run down, you may not technically be overtrained, but you might be on the way there. (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/15571428\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"165527\">12<\/a>) This would be an ideal time to dial back on the training in the short term, flood your body with nutrients, and come back refreshed and ready to tackle a new training plan.<\/p>\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"760\" height=\"427\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/07\/Shutterstock_1858967605.jpg\" alt=\"person in gym training with kettlebell\" class=\"wp-image-163816\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/07\/Shutterstock_1858967605.jpg 760w, https:\/\/breakingmuscle.com\/wp-content\/uploads\/2022\/07\/Shutterstock_1858967605-300x169.jpg 300w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><figcaption class=\"wp-element-caption\">Credit: Jacob Lund \/ Shutterstock<\/figcaption><\/figure>\n<p>\u201cRelative energy deficiency in sport\u201d is a complicated way of saying that some athletes consistently under-eat and\/or train excessively, which affects their performance in the gym or on the field. (<a href=\"https:\/\/bjsm.bmj.com\/content\/51\/21\/1570\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"165518\">13<\/a>) Adjusting their <a href=\"https:\/\/breakingmuscle.com\/how-to-eat-more\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"165519\">food intake<\/a>, as well as their training program, is essential for correcting the hormonal problems caused by insufficient calorie intake. Going whole hog (or whole turkey, in this case,) can play a big role in addressing the problem.<\/p>\n<h2 id=\"sc-namejump-anchor4homemade-is-the-way\"><a id=\"4\" class=\"linkj\"><\/a>Homemade is the Way<\/h2>\n<p>The Thanksgiving table might be the centerpiece of many family arguments ranging from \u201cYou\u2019re dating who?\u201d to \u201cYou voted for who?\u201d but one of the less dramatic disputes might come from declaring the best dish of the night.<\/p>\n<p>Whether it was Aunt Dottie\u2019s pumpkin cheesecake, Uncle Elmer\u2019s deviled eggs, or Cousin Eddie\u2019s green bean surprise, you can bet it was something made with their own two hands in the family kitchen. It most likely wasn\u2019t simply picked up, paid for, and unwrapped. Not only is homemade food typically fresher and tastier than store-bought dishes, but it\u2019s typically less processed and made with relatively healthier ingredients.<\/p>\n<blockquote class=\"wp-block-quote\">\n<p>Research has shown a connection between ultra-processed foods and increased fat gain. (<a href=\"https:\/\/www.cell.com\/cell-metabolism\/fulltext\/S1550-4131(19)30248-7\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"165520\">14<\/a>) Highly processed foods are also more likely to contain high levels of sugar, saturated fat, and sodium \u2014 a potentially health-damaging trifecta. (<a href=\"https:\/\/link.springer.com\/article\/10.1007\/s13679-017-0285-4\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"165521\">15<\/a>)<\/p>\n<\/blockquote>\n<p>When it\u2019s time to finally sit at the table and dig in, dedicate more room on your plate to the foods made by hand rather than the stuff you can get at the supermarket. Even if it\u2019s homemade mashed potatoes loaded with cream and butter, you\u2019re ahead of the nutritional game compared to sodium-packed, instant-whip potatoes that lack both flavor and fiber.<\/p>\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"760\" height=\"427\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/Shutterstock_336378524.jpg\" alt=\"muscular person holding tray of cookies\" class=\"wp-image-174373\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/Shutterstock_336378524.jpg 760w, https:\/\/breakingmuscle.com\/wp-content\/uploads\/2022\/11\/Shutterstock_336378524-120x68.jpg 120w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><figcaption class=\"wp-element-caption\">Credit: YAKOBCHUK VIACHESLAV \/ Shutterstock<\/figcaption><\/figure>\n<p>The same principle holds especially true for desserts. Store-bought cakes, pies, and cookies fall exactly in line with the types of ultra-processed foods that should be on your own personal no-fly list. Even the most decadent homemade pecan pie topped with fresh maple-infused whipped cream would be a better nutritional choice than any off-the-shelf \u201cdefrost and serve\u201d pies.<\/p>\n<p>Because the homemade goods are reliably tastier (unless you\u2019re dealing with an atrocious home cook), you\u2019ll be more likely to actually savor and enjoy each bite, making a second or third slice entirely unnecessary.<\/p>\n<h2 id=\"sc-namejump-anchor5put-more-protein-and-vegetables-on-the-plate\"><a id=\"5\" class=\"linkj\"><\/a>Put More Protein and Vegetables on the Plate<\/h2>\n<p>This tip is a bit obvious, but if there\u2019s one reliable way to set yourself up for <a data-lasso-id=\"165522\" href=\"https:\/\/breakingmuscle.com\/how-to-burn-fat\/\" target=\"_blank\" rel=\"noopener\">minimal fat gain<\/a>, around the holidays and year-round, it\u2019s to focus on eating more protein and vegetables and less of anything else.<\/p>\n<p>A higher protein intake has been associated with a lower rate of fat gain, even with significant calorie intake. (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5786199\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"165523\">16<\/a>) Getting enough protein will also boost your recovery from the tough workout you were sure to complete before eating.<\/p>\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"760\" height=\"427\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/Shutterstock_224254405.jpg\" alt=\"plate of food with turkey and stuffing\" class=\"wp-image-174374\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/Shutterstock_224254405.jpg 760w, https:\/\/breakingmuscle.com\/wp-content\/uploads\/2022\/11\/Shutterstock_224254405-120x68.jpg 120w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><figcaption class=\"wp-element-caption\">Credit: Brent Hofacker \/ Shutterstock<\/figcaption><\/figure>\n<p>The order in which you eat the food on your plate is an extremely simple yet overlooked way to improve your nutrition. You can control post-dinner blood sugar levels by essentially \u201cpadding\u201d your stomach with protein and vegetables before carb-laden foods like potatoes or oven-fresh dinner rolls. (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4876745\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"165524\">17<\/a>)<\/p>\n<div class=\"is-layout-constrained wp-block-group is-style-call-out-food\">\n<p>When you sit down to dinner, be sure to grab a generous portion of the bird, but don\u2019t forget to pile on the roasted Brussels sprouts and honey-glazed carrots before getting to the stuffing or yams.<\/p>\n<\/div>\n<h2 id=\"sc-namejump-anchor6go-easy-on-the-drinks\"><a id=\"6\" class=\"linkj\"><\/a>Go Easy on the Drinks<\/h2>\n<p>Holiday season or not, most dedicated lifters understand that alcohol intake is generally counterproductive to any physique goals.<\/p>\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"760\" height=\"427\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/Shutterstock_517306303.jpg\" alt=\"wine poured into glass on dinner table\" class=\"wp-image-174375\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/Shutterstock_517306303.jpg 760w, https:\/\/breakingmuscle.com\/wp-content\/uploads\/2022\/11\/Shutterstock_517306303-120x68.jpg 120w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><figcaption class=\"wp-element-caption\">Credit: Africa Studio \/ Shutterstock<\/figcaption><\/figure>\n<p>Not only does drinking booze impact sleep and recovery, which affects your training, but certain cocktails and hoppy IPAs contain as many calories, or more, as regular soda. The same people in the gym who wouldn\u2019t dream of downing a bottle of sugar-filled pop with dinner sometimes don\u2019t hesitate to throw back a DIPA (double IPA) or a sugary cocktail (or two).<\/p>\n<div class=\"is-layout-constrained wp-block-group is-style-call-out-tip\">\n<p>If you are going to imbibe, and it&#8217;s certainly ok if you do, stick to lower-calorie options. Mix liquor with soda water or diet soda instead of high-calorie mixers. Or opt for a beer with a lower alcohol percentage (5% or less). Plenty of breweries like Sam Adams, Dogfish Head, Brooklyn Brewery, and even Budweiser make both low-calorie and non-alcoholic options. <\/p>\n<\/div>\n<p>Indulging in an adult beverage may be tempting around the holidays, but one of the simplest ways to stick to your fitness goals is to limit your drinking to the bare minimum. If that minimum is zero, even better.<\/p>\n<p>Alcohol intake is shown to be associated with fat gain, so it makes sense that limiting your liquor can help keep you on the nutritional straight and narrow. (<a data-lasso-id=\"165525\" href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/16047538\/\" target=\"_blank\" rel=\"noopener\">18<\/a>) Of all the food-based debauchery Thanksgiving offers, monitoring or outright restricting your alcohol intake is the simplest way to avoid going too far off the rails from your standard diet plan.<\/p>\n<h2 id=\"sc-namejump-anchor7most-of-all-enjoy\"><a id=\"7\" class=\"linkj\"><\/a>Most of All, Enjoy<\/h2>\n<p>Thanksgiving is often seen as the first snowball in an avalanche of holiday parties, each one making it more and more difficult to stick to a rigid training schedule, let alone keep some semblance of dietary discipline. But, take a breath.<\/p>\n<blockquote class=\"wp-block-quote\">\n<p>As the saying goes, &#8220;how you eat from November to December is less important than how you eat from December to November.&#8221; If you&#8217;re truly consistent for 48 or 50 weeks out of the year, then you won&#8217;t be pulled too far from center over the holidays.<\/p>\n<\/blockquote>\n<p>When you&#8217;re dialed in to your plan the majority of the time, you can indulge in (and potentially benefit from) what researchers tantalizingly call &#8220;planned hedonic deviations,&#8221; or cheat days. (<a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S1057740815000443\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"165526\">19<\/a>) When you spend that day being de-stressed, not distressed, around friends and family, then it&#8217;s all the more worthwhile.<\/p>\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"760\" height=\"427\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/Shutterstock_1807910176.jpg\" alt=\"people around dinner table with turkey\" class=\"wp-image-174377\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/Shutterstock_1807910176.jpg 760w, https:\/\/breakingmuscle.com\/wp-content\/uploads\/2022\/11\/Shutterstock_1807910176-120x68.jpg 120w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><figcaption class=\"wp-element-caption\">Credit: Roman Samborskyi \/ Shutterstock<\/figcaption><\/figure>\n<p>Unless you&#8217;re a competitive bodybuilder whose contest is the day after Thanksgiving, you <em>probably<\/em> don&#8217;t have to worry too much about overdoing the big meal. Apply as many of the previous tips as possible, for sure, but ultimately you don&#8217;t have to be &#8220;that person&#8221; who brings a baggie of low-carb beef jerky to the dinner table or who says &#8220;no thanks&#8221; to grandma&#8217;s handmade cookies.<\/p>\n<h2 id=\"let-the-season-begin\">Let the Season Begin<\/h2>\n<p>Thanksgiving doesn\u2019t have to be too stressful. Okay, actually, it probably does when you factor in traveling, inevitable family drama, and marking the tip of the iceberg that is that holiday season. But at least now, you don\u2019t have to worry about derailing your progress in the gym. So that\u2019s one stress you can take off your plate, which conveniently leaves a little more room for turkey.<\/p>\n<h2 id=\"references\">References<\/h2>\n<ol>\n<li>Chacko E. (2016). Exercising Tactically for Taming Postmeal Glucose Surges. <em>Scientifica<\/em>, <em>2016<\/em>, 4045717. https:\/\/doi.org\/10.1155\/2016\/4045717<\/li>\n<li>Borror, A., Zieff, G., Battaglini, C., &amp; Stoner, L. (2018). The Effects of Postprandial Exercise on Glucose Control in Individuals with Type 2 Diabetes: A Systematic Review. <em>Sports medicine (Auckland, N.Z.)<\/em>, <em>48<\/em>(6), 1479\u20131491. https:\/\/doi.org\/10.1007\/s40279-018-0864-x<\/li>\n<li>Fujita, S., Rasmussen, B. B., Cadenas, J. G., Grady, J. J., &amp; Volpi, E. (2006). Effect of insulin on human skeletal muscle protein synthesis is modulated by insulin-induced changes in muscle blood flow and amino acid availability. <em>American journal of physiology. Endocrinology and metabolism<\/em>, <em>291<\/em>(4), E745\u2013E754. https:\/\/doi.org\/10.1152\/ajpendo.00271.2005<\/li>\n<li>Ross, R., Janssen, I., Dawson, J., Kungl, A. M., Kuk, J. L., Wong, S. L., Nguyen-Duy, T. B., Lee, S., Kilpatrick, K., &amp; Hudson, R. (2004). Exercise-induced reduction in obesity and insulin resistance in women: a randomized controlled trial. <em>Obesity research<\/em>, <em>12<\/em>(5), 789\u2013798. https:\/\/doi.org\/10.1038\/oby.2004.95<\/li>\n<li>Katsanos, C. S., &amp; Moffatt, R. J. (2004). Acute effects of premeal versus postmeal exercise on postprandial hypertriglyceridemia. <em>Clinical journal of sport medicine : official journal of the Canadian Academy of Sport Medicine<\/em>, <em>14<\/em>(1), 33\u201339. https:\/\/doi.org\/10.1097\/00042752-200401000-00006<\/li>\n<li>Bittel, A. J., Bittel, D. C., Mittendorfer, B., Patterson, B. W., Okunade, A. L., Abumrad, N. A., Reeds, D. N., &amp; Cade, W. T. (2021). A Single Bout of Premeal Resistance Exercise Improves Postprandial Glucose Metabolism in Obese Men with Prediabetes. <em>Medicine and science in sports and exercise<\/em>, <em>53<\/em>(4), 694\u2013703. https:\/\/doi.org\/10.1249\/MSS.0000000000002538<\/li>\n<li>Bellini, A., Nicol\u00f2, A., Bazzucchi, I., &amp; Sacchetti, M. (2022). The Effects of Postprandial Walking on the Glucose Response after Meals with Different Characteristics. <em>Nutrients<\/em>, <em>14<\/em>(5), 1080. https:\/\/doi.org\/10.3390\/nu14051080<\/li>\n<li>B\u00f8rsheim, Elisabet &amp; Bahr, Roald. (2003). Effect of Exercise Intensity, Duration and Mode on Post-Exercise Oxygen Consumption. Sports medicine (Auckland, N.Z.). 33. 1037-60. 10.2165\/00007256-200333140-00002.&nbsp;<\/li>\n<li>LaForgia, J., Withers, R. T., &amp; Gore, C. J. (2006). 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An analysis of overreaching and overtraining research. <em>Sports medicine (Auckland, N.Z.)<\/em>, <em>34<\/em>(14), 967\u2013981. https:\/\/doi.org\/10.2165\/00007256-200434140-00003<\/li>\n<li>Statuta SM, Asif IM, Drezner JARelative energy deficiency in sport (RED-S)<em>British Journal of Sports Medicine <\/em>2017;<strong>51:<\/strong>1570-1571.<\/li>\n<li>Hall, K. D., Ayuketah, A., Brychta, R., Cai, H., Cassimatis, T., Chen, K. Y., Chung, S. T., Costa, E., Courville, A., Darcey, V., Fletcher, L. A., Forde, C. G., Gharib, A. M., Guo, J., Howard, R., Joseph, P. V., McGehee, S., Ouwerkerk, R., Raisinger, K., \u2026 Zhou, M. (2019). Ultra-processed diets cause excess calorie intake and weight gain: An inpatient randomized controlled trial of AD Libitum Food Intake. <em>Cell Metabolism<\/em>, <em>30<\/em>(1). https:\/\/doi.org\/10.1016\/j.cmet.2019.05.008&nbsp;<\/li>\n<li>Poti, J.M., Braga, B. &amp; Qin, B. 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Is alcohol consumption a risk factor for weight gain and obesity?. <em>Critical reviews in clinical laboratory sciences<\/em>, <em>42<\/em>(3), 197\u2013227. https:\/\/doi.org\/10.1080\/10408360590913542<\/li>\n<li>&nbsp;Rita Coelho do Vale, Rik Pieters, Marcel Zeelenberg, The benefits of behaving badly on occasion: Successful regulation by planned hedonic deviations, <em>Journal of Consumer Psychology<\/em>, Volume 26, Issue 1, 2016, 17-28, https:\/\/doi.org\/10.1016\/j.jcps.2015.05.001.<\/li>\n<\/ol>\n<p><em>Featured Image: Roman Samborskyi \/ Shutterstock<\/em><\/p>\n<p>The post <a rel=\"nofollow\" href=\"https:\/\/breakingmuscle.com\/thanksgiving-fitness-tips\/\">7 Fitness Tips for a Healthier Thanksgiving<\/a> appeared first on <a rel=\"nofollow\" href=\"https:\/\/breakingmuscle.com\">Breaking Muscle<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Whether you celebrate Thanksgiving formally or just see the end of November as the beginning of a drawn-out \u201choliday season,\u201d many people spend the day eating, drinking, and being merry with friends and family. While some lifters jump at the chance for a socially sanctioned cheat day, which too often blends into a cheat week once leftovers are&#8230;<br \/>\nThe post 7 Fitness Tips for a Healthier Thanksgiving appeared first on Breaking Muscle.<\/p>\n","protected":false},"author":1,"featured_media":8454,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":""},"categories":[20,1,21,22,19],"tags":[],"_links":{"self":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/8452"}],"collection":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/comments?post=8452"}],"version-history":[{"count":3,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/8452\/revisions"}],"predecessor-version":[{"id":8460,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/8452\/revisions\/8460"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/media\/8454"}],"wp:attachment":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/media?parent=8452"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/categories?post=8452"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/tags?post=8452"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}