10 Holiday Cheat Meal Strategies to Burn Fat

Posted in meta burn on November 23rd, 2011 by admin

10 Holiday Cheat Meal Strategies to Burn Fat The Right Way

What's your favorite Cheat Meal?

Before I get into the 10 Holiday Cheat Meal Strategies To Burn Fat, I just want to announce we are hosting our 3rd Annual Gut Buster Workout on Thanksgiving morning at the Meta Burn Fat Loss Studio. This is a free metabolic workout designed to prepare your body for the Thanksgiving feast ahead.

It begins at 8am sharp. All we ask in exchange for your revved up metabolism is 3 canned food items to feed those in need this holiday. Whether near by or somewhat further, this will be your best fat burning workout to date! We are located at 480 Forest Ave in Locust Valley, NY (inside Forest Executive Center on corner of Forest Ave). Here is a flyer for the event, just show up.

Gonna be a great time and will be the start of your 10 Cheat Meal Strategies below for the holiday season.


Researchers have proven that weight gain during the holiday actually isn’t that bad. They shown that on average most people only gain a pound and those who are more overweight or obese tend to put on about 5lbs. From a number view that might not shock people to change or seem like a lot. But…what they don’t tell you is about the rabbit hole this weight gain can lead too.

Those who gain weight during the holiday typically have a difficult time burning the fat off, and psychologically go into the new year at a disadvantage.

Let’s cut to the chase and give you these strategies. There is a condensed version you can download and print below to hang on your frig. I’ll explain them in detail on the blog.

10_Holiday_Cheat_Meal_Strategies<—right click and save as

Strategy #1: DO NOT eat until discomfort. People tend to blow cheat meals/days out of proportion by stuffing loads of calories down their throat until they are ready to vomit. Eat whatever you want, just don’t push it til you want to puke. If you over do it, your body will begin to shut down because it won’t be able to handle an overspill of food. Hence why we get tired and sluggish after we eat. Gain the self control to eat what you want but in a tolerable quantity your body can handle. You’ll know when you reached the limit

Strategy #2: Depending on what you are cheating with, eat your protein first.  Protein will help fill you up and keep you satisfied. If you haven’t heard of the thermic effect, protein has the highest above carbohydrates and fats. Meaning it takes more calories from the body just to breakdown and digest protein. If your cheat meal is more based on items like ice cream or pizza (which are low on the protein count), then just slow your time of eating them to help fill you up to comfort level.

Strategy #3: Make sure you have taken in plenty of vegetables (7-10 servings) for the day before your cheat meal. This gives your body plenty of nutrients and fiber to help fight the calories and push them out. If you are not familiar of what a serving size is, you can get the answers here SERVING SIZE CHART. Don’t get hung up too much on the exact serving. Just be sure to eat more vegetables then normal to keep your body healthy during the cheat meal experience.

Strategy #4: Have your cheat meal in the afternoon or night. Most people make a BIG mistake by going to a place like IHOP for breakfast and starting their day off with a cheat. This can lead you down a rabbit hole of continuous cheating all day.  Start your day right and eat clean up until your cheat meal. Cheating in the morning can also lead to a lack of productivity and focus.

Strategy #5: ALWAYS, ALWAYS, ALWAYS eat at a table and never in front of a TV. Doing this will keep you conscious of how big of a cheat meal you are actually having. If you haven’t read the book Mindless Eating, grab a copy today. It explains all about how we mindlessly eat throughout the day. It’s backed by a ton of research they did observing hundreds of people. You can experiment yourself. Grab a large bag of chips and watch your favorite movie. At the end measure how many calories you just ingested.

Strategy #6: Don’t plan your cheat meal. Have whatever you want at the moment of your cheat. Don’t go grocery shopping for it, because then there is a chance of left over cheat meal for the next day. Typically we are bad estimators. So we may estimate we need X amount of Y and Z to create your cheat meal. What happens most times is there is left overs. What’s left over leads to temptation the next day unless you toss it as soon as you are done eating.

Strategy #7: Don’t excessively drink alcohol. 1-2 drinks is ok, but more will reverse the effects of a cheat. They have shown that an excess amount of alcohol can decrease your levels of the hormone Leptin (fat burning hormone). Whereas the cheat meal is intended to burst the level of Leptin upwards, alcohol can reverse this process. 

Strategy #8: Feed yourself consistently throughout the day. Don’t skip meals to save calories for your cheat meal. The guilty like to do this because they like to even things out. Drop the rules of balance when on your cheat meal. Feed yourself every 2-3 hours until you get to your cheat meal. Make sure to start your first meal when you normally do in the morning.

Strategy #9: Exercise the next day at an intensity of an 8 out of 10 (to your ability level). Now there are two schools of thought and both work exceptionally well. One school of thought is to go right back to your normal way of eating and have a good workout to help fight off the overflow of calories in your system. This way your metabolism stays fired up above normal and will continue to burn at a high rate up to 36 hours later. The second school of thought is to have a complete fast day with a strong workout. Since you have enough energy stored from the cheat meal, the body can handle a workout on a fast which will burn maximal calories for the day. You decide what type of person you are what you can handle. Personally I like going back to a normal way of eating, but I have to say I’ve done the fasting numerous times and it works great!!!

Strategy #10: Consume above your normal level of water. This will help fuel your metabolism. Water is your metabolism’s best friend and is the body’s favorite nutrient. The key is to keep your body at a high rate, and water is it’s fuel. Go into the next day dehydrated, and you are looking for trouble on the scale.

Print the 10 Holiday Cheat Meal Strategies To Burn Fat above and paste on your frig. They have worked extremely well for our clients who implemented them properly.

I look forward to taking pictures of my cheat meals during these holidays and even show you before and after photos of the progress.

Be sure to leave a comment below and let us know your favorite cheat meal.

Dedicated to your fat loss results,

Mr. Nutrition

Meta Burn Fat Loss Studio

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Black Friday Personal Training Sessions

Posted in meta burn on November 22nd, 2011 by admin

Don’t Miss Out On This Hot Special That Happens Only Once A Year! Offer Expires At Midnight!

This Page Is CLOSED Until Next Year Maybe :-)

Burn Fat with Easy And Delicious “Wheat-Free” Ground Turkey Meatloaf

Posted in meta burn on November 16th, 2011 by admin

The Holiday Season is Here  and It’s time to Eat Clean and Still Burn Fat.

MetaBurn Fat Loss Studio Presents

“Wheat-Free” Ground Turkey Meatloaf

Just Try It! It's Good.


1 omega-3 egg
1 lb lean ground turkey
3 Tbsp Natural BBQ Sauce (NO High-fructose corn syrup)
½ apple, peeled and chopped
Few shakes of Montreal Steak Spice
1/3 Cup Quinoa Flakes (or Oats, or Cornmeal)


1.    Beat egg in large mixing bowl
2.    Add remaining ingredients and mix together
3.    Place in a non-stick bread pan
4.    Bake at 400F for 30 mins or until center is no longer pink
5.    Makes 4 servings

Nutritional Info per serving:
236 Calories, 22 g protein, 10 g carbs, 1 g fiber, 11 g fat, 3 g saturated, 4 g mono, 2 g poly, 143 g cholesterol

More About Omega 3 Fatty Acids >>

Click Here For Another Way To Get More Protein Into Your Nutrition>>

Click Here For More Delicious Recipes>>

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Dedicated to your Fat Loss Results!

Eat Well, Train Hard, Stay Active, and Live with Passion

Coach Rahz Slaughter, MPT