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Are you tired of yo-yo dieting and feeling like you’re either all in or completely off track?
You’ve been told to cut out junk food, avoid eating out, no sodas, and stick to a strict plan if you want the best results.
But what if I told you that enjoying your favorite foods like pizza, ice cream, or burgers, could actually help you stay on track?
Moderation is the Key to sustainable weight loss, muscle gain, and a healthy relationship with food.
This article will teach you how to enjoy both healthy and indulgent foods without guilt while staying aligned with your health and fitness goals.
Let’s dig in!
What is Moderation?
Moderation is about balance. It is not about eating small portions of everything or completely avoiding indulgent foods altogether. You want to balance your diet in a way that aligns with your goals while allowing room for flexibility (aka Life).
It’s important to use moderation for multiple reasons. To start, it helps with avoiding feelings of deprivation that can lead to bingeing.
Moderation also teaches you how to enjoy treats and special occasions without feeling guilty.
On the flip side, this also teaches you how to enjoy a treat without going overboard.
Starting with these reasons, while including the other benefits that consuming in moderation brings, will encourage a balanced, healthy relationship with food.
Some examples may include:
- Having a slice of cake at a party instead of multiple slices.
- Instead of eating a burger and fries at a restaurant, you order a burger and a salad.
- Aiming to consume about 80% of your food and drinks from whole, nutrient-dense foods while saving 20% for indulgences.
The Importance of Flexibility for Long-Term Success
Rigid Dieting vs. Flexible Eating
Cutting out entire food groups (i.e. “No carbs ever again!”)or labeling foods as “good” and “bad” are good ways to go about creating balance. This way of thinking often leads to burnout, feelings of failure, vicious cycles of “All or Nothing”, and unsustainable habits.
You want to become more flexible with what you consume. Start to view all foods as permissible in moderation. In other words, think of all food and drinks as okay to have as long as you’re not irresponsible about it.
Adding flexibility to your intake encourages more consistency, satisfaction, and long-term adherence.
Mental Health Benefits
Flexible dieting or consuming in moderation also comes with some mental benefits.
It reduces the stress and anxiety around eating and drinking.
An underrated advantage to flexible dieting is that it allows you to be present in social situations without obsessing over food choices. This allows you to just enjoy the moment with friends and family and have a good time!
If you’re looking to start eating stress-free and enjoy social events while still working towards your goals, then flexible dieting and moderation are the way to go.
How to Incorporate Moderation Into Your Routine
Step 1: Focus on the 80/20 Rule
80% of your diet should come from whole, natural, minimally processed, nutrient-dense foods like lean proteins, vegetables, fruits, whole grains, and healthy fats.
20% can be from indulgences like desserts, chips, alcohol, or your favorite takeout meals.
If you eat 3 meals a day for the week, that’s 21 meals for the week. 4 of those meals can be indulgent meals.
Like to count calories? Even better. If you eat 2,000 calories a day every day of the week then you have 14,000 calories to work with for the week. 2,800 of those calories can be used for whatever your heart desires.
This approach provides you with structure to your diet without feeling overly restrictive.
Some people would think that using 1 day of the week for indulgences would be a great idea, but I would advise against having an indulgent day or “cheat day”. This usually encourages people to go off the rails and go hog-wild with their calories after a week of strict dieting.
If you’re a rebel and are going to ignore my warning of “cheat days”, then this is where portion control would be extremely important to your health goals
Step 2: Practice Portion Control
Enjoying indulgent foods and drinks doesn’t have to be catastrophic to your diet.
Exercise portion control when having your favorite items to help cut down on the caloric impact. You don’t need to cut them out entirely, just have controlled, smaller portion sizes.
Instead of ordering a large ice cream, try getting the kid’s size.
Share a dessert with a friend instead of eating the whole cake.
Buy a pizza slice instead of the whole pizza.
These are all great ways to practice portion control. The key is to start listening to your hunger cues and stop eating when you’re satisfied, not stuffed.
Step 3: Plan for Treats
Schedule in your indulgent meals or snacks into your week so they feel intentional and not impulsive. Again, I warn you not to make this into a cheat day or even a cheat meal! This should be looked at as a specialty that you get to enjoy outside of your normal diet. Remember the 80/20 Rule!
A couple of great ways to implement this could be to have a small dessert after dinner on the weekends or to go out to dinner every 2 weeks.
Step 4: Balance Indulgences with Healthy Choices
If you’re eating out, prioritize protein and vegetables in other meals that day. You could also choose a protein-packed meal at the place you’re choosing to eat that day.
Drink plenty of water and include fiber-rich foods to keep your digestion and hunger in check.
Another way to enjoy indulgences that I think is criminally underrated is to make your own foods. If you love pizza, try your hand at making it. Same with ice cream or whatever sweetness your heart desires. The twist here is that you can control what goes into the foods you make. You can use healthier ingredients and also add more protein to support your fitness goals!
You can practically type in “protein-packed” whatever into Google and find thousands of recipes for healthier versions of the foods you love.
Moderation in Social Situations
How to Enjoy Food Without Overindulging at Gatherings
Eat a high-protein snack before going to a party to avoid arriving overly hungry. You could also hydrate beforehand to reduce mistaking thirst for hunger.
Both of these rules could apply to the place from which you’re having your food. Have a protein-packed meal at the event and prioritize eating the protein first instead of the free chips and guac appetizers. And go ahead and get the October Burger (or maybe that’s just me?) and have a salad or vegetables as your side dish instead of having fries.
Having water on these occasions can help keep the calories down. Even if you don’t apply all of these things the main point to take here is to enjoy the meal as a part of your regular life but do so under controlled moderation and not as something you do frequently.
While you’re at the event, survey all the food options before filling your plate. Choose smaller portions of indulgent foods and fill the rest of your plate with vegetables or protein-rich options, then eat the protein and vegetable options first.
Avoid the mindset of “I need to try everything” if it leads to overeating. Remember that it’s just food and that we live in a society of an overabundance of food. There will always be another chance to try the foods you think you’re missing out on.
How to Handle Peer Pressure
Politely decline seconds by saying: “I’m full, but it looks delicious.”
Reframe indulgence as an occasional treat, not a requirement to “fit in.”
Engaging in conversation or activities is a great way to take the focus off food. We’re at these social events to be social and enjoy the company of those around us, so take the time to do just that.
Alcohol and Moderation Tactics
1. Finding Balance with Alcohol
Alcohol can fit into a balanced lifestyle with moderation. The key considerations are to remember its high caloric content, its impact on your metabolism, and its effects on recovery and sleep.
Alcohol contains 7 calories per gram (more than protein or carbs), which can add up quickly. It also stalls the fat-burning process as the body will prioritize breaking down the alcohol first. Last, but not least, it will impair your muscle recovery by reducing your sleep quality.
For more information on how alcohol can derail your fitness journey, read my article: “What Every Fitness Lover Should Know About Alcohol’s Hidden Effects” for more detailed insights.
2. Practical Moderation Tips
Set Limits: Pre-determine a maximum number of drinks, for example: 1–2 drinks at the event, before you leave for the occasion.
Drink Mindfully: Sip slowly and pace yourself. Alternate your alcoholic drinks with water to stay hydrated and reduce overall intake.
Choose Wisely: Opt for low-calorie options like: Light beer, dry wine, vodka mixed with soda water, or zero calorie/zero sugar sodas.
Plan Around Workouts: Avoid drinking the night before your intense workouts to prevent performance issues and poor recovery.
3. When to Reevaluate Alcohol Consumption
Consider cutting back or eliminating alcohol during your fat loss phases or if alcohol begins replacing your healthier habits.
Focus on intentional consumption for social occasions rather than routine drinking.
Overcoming the “All-or-Nothing” Mindset
Believing that if you eat something “unhealthy” will ruin your entire day or week of progress is incredibly harmful. This way of thinking tends to lead to binge eating or giving up entirely. It may also create a toxic cycle of restriction and guilt, creating a terrible relationship with food and your health.
Reframe Your Mindset
Remind yourself: “One meal doesn’t define my progress.”
Treat indulgences as a small part of the bigger picture.
Focus on weekly progress instead of daily perfection. Think 80/20 Rule.
Key Takeaway
Moderation is the key to enjoying your favorite foods guilt-free while staying aligned with your health and fitness goals. By following the 80/20 rule, practicing portion control, and planning for treats, you can create a sustainable and balanced approach to eating. Remember, it’s not about perfection; it’s about progress.
Let go of the “all-or-nothing” mindset and balance indulgences with nutrient-dense choices. This will not only help you reach your goals but also foster a healthier relationship with food.
Take the first step today! Plan one indulgent meal or snack this week and enjoy it guilt-free. Your journey is about progress, not perfection!
What’s one small change you can make today to start practicing moderation? Share your thoughts and start building a foundation for long-term success!
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