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Bryon Sperduti played sports in his native Lackawanna, but he also was overweight. Not anymore.

“I don’t diet, I eat healthy,” said Sperduti, 34, who today lives in West Seneca and owns Genesis Personal Training, inside Fitness Factory in the town. He and his wife, Valerie, also make sure proper eating applies to their son, Reid, 2.

What’s the biggest factor to eating healthy?

Variety. Have fun with it. Go online and look up healthy recipes. The days of eating cans of dry tuna are gone. It’s 2013 now. You can make a healthy shrimp scampi tossed in spaghetti squash. It’s delicious.

What do you plan to eat for Thanksgiving dinner?

I’m not going to not have a piece of apple pie. I’m not going to deprive myself, but I do understand that I have to utilize portion control. It’s the holidays. You want to enjoy yourself, you want to reward yourself a little bit. You just don’t want to go overboard with it. So I fill up on my veggies, fill up on my lean meat first. I will have some stuffing. I will utilize moderation and portion control when it comes to those kinds of foods.

In terms of drinking?

If I want to have a drink or glass of wine, that’s fine, but that’s another point of using portion control. I’m not going to have seven beers but if I want to have a beer, I’ll have a beer.

– Scott Scanlon