Moderation, A Love Story
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I assure you, I have had people very adamantly tell me that it does not mean you have to eat these things every day or every week.
I've said that--and I'd agree you don't have to fit in an "extra" every day, of course, although I'm pretty sure what I was saying is that obviously moderation does not mean eating EVERYTHING I like every day. I didn't do that when I was ignoring calories entirely, as there are limits on how much one can eat.
That doesn't mean that the rare day that I happen to go to my favorite place for Chicago style pizza and have it is a "cheat" day. It's just a day.
And of course even if you do moderation you may meet your goals better on one day than another. My macros were way off yesterday since I went to a work thing that I ended up using for dinner. Hard to get in my protein if dinner is cheese and nuts and fruit!0 -
Great post, OP. I missed it the first time so am glad it was bumped.0
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Okay. I pulled up some of the reasons people are confused about Moderation. The OP has her definition...and it's wonderful. I'm not saying there is anything wrong with her approach or her attempt to explain the word "moderation" at all. The problem is that she's not the only one defining it.
If you wonder why people are confused about moderation, here's a small sampling of various definitions and explanations of how it is carried out by different people:
********************
*
"moderation" means including whatever foods you want (to the extent they fit your calories) after nutritional considerations are met
*
For me "in moderation" means this:
No soda or juice. Only Water, un sweetened iced tea and low fat milk.
Having one junk item a day(cookies, candy, ice cream, cupcakes)
Eating out 1 or 2 junk meals a week(pizza, burgers, fries, etc)
Working out 3-4X a week(Cardio and Weights)
Not drinking much alcohol unless I really want it.
If I eat out more then once or twice a week, I'll modify the meal(IE only half a bun, fruit instead of fries, etc)
*
I think it means that you are finding out what your body naturally wants.
*
To me, eating treats in moderation has mostly meant the portion sizes as opposed to the frequency and timing.
*
I like to try to have room for a treat every night, or some time throughout the day.
*
once a week for me, I dont have the will power to eat 1 or 2 cookies,
*
I moderate by limiting how often I indulge in that 20%, but allowing myself to eat as much as I want when I do.
*
moderation doesn't mean using my calories to eat less junk, it means occasionally having something not so healthy if I really want it... Moderation means having the option of choice and never having to say "no" to a small portion of something I really enjoy.
*
My goal is to hit my protein and fat target, then the eating frenzy of whatever can fill the remainder of my calories.
*
I think it's about balance like eat some salad with your pizza
*
Moderation is key. If you deny yourself your favorite foods, you'll end up binging. Since you are changing your lifestyle, you have to figure out how to keep your favorite foods around without letting them ruin you. That usually means cutting the portion size (and/or exercising more).
*
Calories in <Calories out
*
Eat foods you like, and make sure you're getting adequate protein and fats. Ideally you are also eating micronutrient dense foods to hit your macros.
*
if you want a treat make sure first that you can 'afford' the calories and then walk to a shop to buy it. If they're in the cupboard I find it too tempting to steal them when I haven't earned them. That's my method.
*
Moderation is simply eating the foods you love as long as they fit within your calorie budget. The more you exercise, the more you can eat. Simple as that.
*
most people who practice moderation eat primarily nutritious foods...they're just not afraid to have some desert or a slice or two of pizza every once in awhile
*
Moderation in this case simply refers to restricting your intake by some measure. If you can't have any of a food without triggering a craving, then moderation in this case = zero.
*
Moderation. A plan that can last a lifetime.
*
You know I do "moderation" thing too. But I drink light beer instead of real beer. I go to McDonalds but I get a hamburger instead of a Big Mac. I go over my goal calories all the time (probably 5 out of 7 days). But I work out a lot, eat mostly healthy. My philosophy is "make good choices".
*
If you eat 80 calories of strawberries instead of 160, you're still moderating.
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You need to do whatever it is you need in order to make this as easy as possible. For a lot of people the thought of never having something that we enjoy is demotivating and maybe even enough to send us into a binge so we say things like "everything in moderation" to reinforce that we're in control and not deprived. That doesn't mean junk or trigger foods need to be a part of your diet! If it's easier not to eat something than to control the portion set yourself up to succeed by taking the easier option.
*
iifym
*
To me, moderation means I can eat whatever I want, as long as I don't go overboard.
*
I never eat "junk" when I'm hungry. If I start craving ice cream of chocolate or something, I eat something high protein/high fiber first and down a glass or two of water. After that I'll indulge.
*
I'm one of the "everything in moderation" people, but I also have my trigger foods. If I have cake, candy, ice cream, or anything sweet, I crave sugar all day. I literally can't think about anything except MOAR CAKE! So I don't have those things, unless I can arrange to have just a small serving in the evening when my stomach is already full so I won't keep stuffing my face. But there are some things that I *can* stop at just one, like chips, and so I allow myself those things.
*
I eat 80% healthy food and 20% treats.
*
Treats and cheats don't exist in this approach to achieving CICO because ...moderation
*
The only thing that helps me "eat in moderation" is keeping busy! If I go home right after work, the snacking begins! If I go to the gym right after work, when I get home I only have time to take a shower, make dinner, cool off and go to bed. One other thing that helps me are those 100 calorie packs. If you stock your cabinets with healthy, individual snacks it is easier to limit yourself
*
make yourself walk to the store when you want one. I do that sometimes when I really want a diet rootbeer. or a cheese stick from the gas station. I like to think of it as earning my treats
******************
And my personal favorite (so far), one word definition (which I know is half-joking) of moderation:
"Wine."0 -
I think this is great. I have spent most of my life overweight and as a result, I have tried about every fad diet that exists in the world. The rules I tell you. You can't eat this. You can't eat that. You can eat this, but only if you eat it with that. Eat at this time. Don't eat after this time. This food is bad and makes you fat. This food is addictive and tricks your brain. This food kickstarts your metabolism. This food stores as fat immediately. This food is bad. This food is unclean.
All those rules. All those things. It made me crazy and it also was only a temporary fix and not something that was sustainable. And once I smartened up, I realized all those rules above were just tricks to try to get people to eat at a deficit. I finally decided that I am smart enough that I don't need to be tricked into this. I know now that if I eat at a deficit that I will lose weight. It's freeing. Like totally freeing. There are no rules to be broken. And yes, I can have foods in moderation and still meet my goals.
Moderation is something quite amazing. Moderation is freedom. Moderation gives the power of my diet and obtaining a caloric deficit in my own hands. Ahh. Freedom.
This was my experience as well. Embracing moderation actually freed me from a lot of anxiety I used to have tied up with food. The whole realization that I have control and can include the things I like is such an empowering thing.
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Okay. I pulled up some of the reasons people are confused about Moderation. The OP has her definition...and it's wonderful. I'm not saying there is anything wrong with her approach or her attempt to explain the word "moderation" at all. The problem is that she's not the only one defining it.
If you wonder why people are confused about moderation, here's a small sampling of various definitions and explanations of how it is carried out by different people:
********************
*
"moderation" means including whatever foods you want (to the extent they fit your calories) after nutritional considerations are met
*
For me "in moderation" means this:
No soda or juice. Only Water, un sweetened iced tea and low fat milk.
Having one junk item a day(cookies, candy, ice cream, cupcakes)
Eating out 1 or 2 junk meals a week(pizza, burgers, fries, etc)
Working out 3-4X a week(Cardio and Weights)
Not drinking much alcohol unless I really want it.
If I eat out more then once or twice a week, I'll modify the meal(IE only half a bun, fruit instead of fries, etc)
*
I think it means that you are finding out what your body naturally wants.
*
To me, eating treats in moderation has mostly meant the portion sizes as opposed to the frequency and timing.
*
I like to try to have room for a treat every night, or some time throughout the day.
*
once a week for me, I dont have the will power to eat 1 or 2 cookies,
*
I moderate by limiting how often I indulge in that 20%, but allowing myself to eat as much as I want when I do.
*
moderation doesn't mean using my calories to eat less junk, it means occasionally having something not so healthy if I really want it... Moderation means having the option of choice and never having to say "no" to a small portion of something I really enjoy.
*
My goal is to hit my protein and fat target, then the eating frenzy of whatever can fill the remainder of my calories.
*
I think it's about balance like eat some salad with your pizza
*
Moderation is key. If you deny yourself your favorite foods, you'll end up binging. Since you are changing your lifestyle, you have to figure out how to keep your favorite foods around without letting them ruin you. That usually means cutting the portion size (and/or exercising more).
*
Calories in <Calories out
*
Eat foods you like, and make sure you're getting adequate protein and fats. Ideally you are also eating micronutrient dense foods to hit your macros.
*
if you want a treat make sure first that you can 'afford' the calories and then walk to a shop to buy it. If they're in the cupboard I find it too tempting to steal them when I haven't earned them. That's my method.
*
Moderation is simply eating the foods you love as long as they fit within your calorie budget. The more you exercise, the more you can eat. Simple as that.
*
most people who practice moderation eat primarily nutritious foods...they're just not afraid to have some desert or a slice or two of pizza every once in awhile
*
Moderation in this case simply refers to restricting your intake by some measure. If you can't have any of a food without triggering a craving, then moderation in this case = zero.
*
Moderation. A plan that can last a lifetime.
*
You know I do "moderation" thing too. But I drink light beer instead of real beer. I go to McDonalds but I get a hamburger instead of a Big Mac. I go over my goal calories all the time (probably 5 out of 7 days). But I work out a lot, eat mostly healthy. My philosophy is "make good choices".
*
If you eat 80 calories of strawberries instead of 160, you're still moderating.
*
You need to do whatever it is you need in order to make this as easy as possible. For a lot of people the thought of never having something that we enjoy is demotivating and maybe even enough to send us into a binge so we say things like "everything in moderation" to reinforce that we're in control and not deprived. That doesn't mean junk or trigger foods need to be a part of your diet! If it's easier not to eat something than to control the portion set yourself up to succeed by taking the easier option.
*
iifym
*
To me, moderation means I can eat whatever I want, as long as I don't go overboard.
*
I never eat "junk" when I'm hungry. If I start craving ice cream of chocolate or something, I eat something high protein/high fiber first and down a glass or two of water. After that I'll indulge.
*
I'm one of the "everything in moderation" people, but I also have my trigger foods. If I have cake, candy, ice cream, or anything sweet, I crave sugar all day. I literally can't think about anything except MOAR CAKE! So I don't have those things, unless I can arrange to have just a small serving in the evening when my stomach is already full so I won't keep stuffing my face. But there are some things that I *can* stop at just one, like chips, and so I allow myself those things.
*
I eat 80% healthy food and 20% treats.
*
Treats and cheats don't exist in this approach to achieving CICO because ...moderation
*
The only thing that helps me "eat in moderation" is keeping busy! If I go home right after work, the snacking begins! If I go to the gym right after work, when I get home I only have time to take a shower, make dinner, cool off and go to bed. One other thing that helps me are those 100 calorie packs. If you stock your cabinets with healthy, individual snacks it is easier to limit yourself
*
make yourself walk to the store when you want one. I do that sometimes when I really want a diet rootbeer. or a cheese stick from the gas station. I like to think of it as earning my treats
******************
And my personal favorite (so far), one word definition (which I know is half-joking) of moderation:
"Wine."
TL:DR
The only moderate response to this is "Wow, you gotta lot of time on your hands :bigsmile:"
Anything that is CI<CO, hit nutritional needs and everything in moderation across the week is fine by me
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PeachyCarol wrote: »The whole realization that I have control and can include the things I like is such an empowering thing.
This. This this this! As someone who likes control maybe a little too much, reading over and over again on these forums about moderation was a true penny dropping moment for me. It has lead to a far healthier attitude towards food, which is something I have struggled with for a long time.0 -
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Moderation = the key to success, long term. As was so elegantly expressed in the OP. what so many don't understand (as the constant attempts to derail this thread prove) is that overthinking things, 'cheating', and 'clean eating'.... none of that is necessary if you just learn to eat in moderation, every day. you'll be SO happy and reach all your goals.
And won't have to post things that no one reads because they take up half a page and speak nonsense.0 -
I have this feeling that people who make excuses for eating donuts and junk food aren't really serious about getting healthy. And "cheat days" are just plain stupid. You're only cheating yourself. For me, moderation is giving up the daily venti frappe, and instead having a weekly non fat Grande iced latte. And working out an extra 15 minutes that day.0
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I wonder why I've lost 112 pounds and seen my blood pressure, blood work in general, and resting heart rate all improve if I'm not serious. It didn't happen by accident, that's for sure.I have this feeling that people who make excuses for eating donuts and junk food aren't really serious about getting healthy. And "cheat days" are just plain stupid. You're only cheating yourself. For me, moderation is giving up the daily venti frappe, and instead having a weekly non fat Grande iced latte. And working out an extra 15 minutes that day.
What's inherently "stupid" about eating 200 calories fewer fora couple of days so that you can eat 400 more at a party or favorite restaurant, or whatever?
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I have this feeling that people who make excuses for eating donuts and junk food aren't really serious about getting healthy. And "cheat days" are just plain stupid. You're only cheating yourself. For me, moderation is giving up the daily venti frappe, and instead having a weekly non fat Grande iced latte. And working out an extra 15 minutes that day.
If you stick around, you'll see that the people on this site with the most success are the ones who eat the foods that they like while still meeting their calorie/macronutrient goals.
I don't think ye with 2 posts should be coming on here telling the successful people that they have it all wrong.0 -
I have this feeling that people who make excuses for eating donuts and junk food aren't really serious about getting healthy. And "cheat days" are just plain stupid. You're only cheating yourself. For me, moderation is giving up the daily venti frappe, and instead having a weekly non fat Grande iced latte. And working out an extra 15 minutes that day.
You have a lot to learn. Moderation isn't about making excuses to eat donuts. Assignment: go back and read every post. Moderation is about eating all food. Including some foods, like cookies, cakes, etc. Not all the time, hello. Did you read the OP? You can have a donut if you want one. And still have a salad. If you eat in moderation, you eat smaller amounts of foods, meeting your macro needs, and still have foods you like. You don't have 'cheat days' because you don't need them, you are eating what you like regularly. You don't have to 'work out extra' for eating something. Because you CAN'T OUT-EXERCISE A BAD DIET. Learn to eat right, and your exercise is for fitness, as it should be.0 -
I have this feeling that people who make excuses for eating donuts and junk food aren't really serious about getting healthy. And "cheat days" are just plain stupid. You're only cheating yourself. For me, moderation is giving up the daily venti frappe, and instead having a weekly non fat Grande iced latte. And working out an extra 15 minutes that day.
It always boils down to donuts.
Interestingly enough I've managed to incorporate donuts and "junk" into my diet while mainly eating foods dense in nutrients. I've managed to lose 35 pounds, decrease my blood sugar and my cholesterol.
I don't think I'm cheating myself.0 -
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TheVirgoddess wrote: »There seems to be a lot of confusion around the topic of moderation. So I thought I'd clear things up, as far as I view and interpret moderation and maybe the misconceptions can stop.
First, what moderation isn't:
It's not eating cheeseburgers all day.
It's not eating donuts, pizza, fries, ice cream, chocolate, cake or candy all day, either.
Eating a lot of one thing - it's the opposite of moderation. So can we all agree to drop that particular argument? Yes? Great!!
Now, moving on.
What moderation is:
Moderation is approaching your day with the following goals in mind: your macro-nutrient goals (carbs, protein, fats), your micro-nutrient goals (vitamins, minerals) and your sanity/happiness/zen/satisfaction/mental health/insert word here.
What I (we?) do is find food that I (we) enjoy eating, that meet these goals. We fill our day(s) with them. Lean proteins, pizza, vegetables, ice cream, fruits, bacon, whole grains - whatever fills the roles of both nutrition and satisfaction. Because macro/micro nutrients and satisfaction are what every body needs, and as long as we're meeting those needs, we're good.
Let's also all agree that everyone knows it's important to eat nutritious food and properly fuel our bodies. Yes? Great!
If we reach our goals and have a bit extra, I/we can "spend" those calories on whatever we want - because our nutrition goals have successfully been met and at this point in our day, there's nothing wrong with some extra ice cream, or a piece of cake or a brownie (edge, of course). We've given our body what it needs, and we won't get extra "awesome" points if we choose a carrot over some chips, if that is our preference.
TL;DR: Moderation is avoiding an excess or extreme. It's eating by putting nutrition first, but happiness and satisfaction a close second. It's not restricting your food intake because rationally we know that juggling our calories so we can eat chili cheese tater tots once a month is not going to undo all the other days before them, or the ones after.
I agree with everything except the bolded. It has to be a gooey center piece.
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this is a great thread, moderation is key for me. And sometimes a crazy day thrown in too, like xmas, or birthdays. I hope the de-railers dont get this thread too mixed up for the newbies out there.0
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I have this feeling that people who make excuses for eating donuts and junk food aren't really serious about getting healthy. And "cheat days" are just plain stupid. You're only cheating yourself. For me, moderation is giving up the daily venti frappe, and instead having a weekly non fat Grande iced latte. And working out an extra 15 minutes that day.
It always boils down to donuts.
Interestingly enough I've managed to incorporate donuts and "junk" into my diet while mainly eating foods dense in nutrients. I've managed to lose 35 pounds, decrease my blood sugar and my cholesterol.
I don't think I'm cheating myself.
"Reductio ad donutum" IS a thing.
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I have this feeling that people who make excuses for eating donuts and junk food aren't really serious about getting healthy. And "cheat days" are just plain stupid. You're only cheating yourself. For me, moderation is giving up the daily venti frappe, and instead having a weekly non fat Grande iced latte. And working out an extra 15 minutes that day.
nice straw man about eating donuts all day. Where did OP say that one should eat a diet of donuts and junk food all day???
I eat all things in moderation, hit my micros, and my blood work comes back nearly perfect every year...0 -
I have this feeling that people who make excuses for eating donuts and junk food aren't really serious about getting healthy. And "cheat days" are just plain stupid. You're only cheating yourself. For me, moderation is giving up the daily venti frappe, and instead having a weekly non fat Grande iced latte. And working out an extra 15 minutes that day.
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mantium999 wrote: »
I assure you, I have had people very adamantly tell me that it does not mean you have to eat these things every day or every week.I doubt that people who have " all things in moderation" have "cheat days"
That doesn't make sense to me
But then again neither does 50% of the stuff posted on these boards
To quote OP moderation is about avoiding an excess or extreme ...clearly having to "cheat" is the opposite
Clean eating is not in the same ballpark IMHO
I will begin a list, like someone else keeps for the many definitions of "clean."
Eating an excess of anything is not moderation, and a "cheat" is not moderation, it is excess. I regularly fit a beer into my calorie allowance, in moderation. When I drink 6 beers, I don't try to make myself feel better because it was a "cheat" day. It was a failed day, with regard to my health and fitness goals. I put it behind me and move on. Sure, it happens sometimes. But if I blow my target by 1500 calories in one day, I have either set myself back 3 days, or I have to work harder the rest of the week to compensate. Rewarding oneself for your hard work with a set back, or the need to now work even harder, is hardly a reward.
Yes, yes, YES! I am still living and this lesson when I am in social situations- family gatherings, parties, etc.
Moderation has nothing to do with one's definition of anything, and it certainly doesn't have zilch to do with food type. It's about not eating anything in excess and staying within your calorie goals, whether you are trying to lose, gain, or maintain.
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Okay. I pulled up some of the reasons people are confused about Moderation. The OP has her definition...and it's wonderful. I'm not saying there is anything wrong with her approach or her attempt to explain the word "moderation" at all. The problem is that she's not the only one defining it.
If you wonder why people are confused about moderation, here's a small sampling of various definitions and explanations of how it is carried out by different people
I don't actually see those as inconsistent at all. Many of them are saying the same thing in different words.
Beyond that, of course moderation is going to work differently for different people, as we all have different preferences. For me it doesn't involve McD's or similar fast food, since I don't like it. For others it wouldn't involve ice cream or local restaurants without calorie counts. It's a philosophy, not about the specific foods you choose. I'd say what's largely common is that the overall diet is what matters and trying to meet the nutritional needs that your goals dictate and beyond that the other things you eat to fill up the rest of your calories aren't something you need to overthink--they will depend on personal preferences and how people enjoy eating.0 -
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I love eating everything in moderation.
While losing, I always worked a bit of chocolate into my day. And added sugar. And now that I'm in maintenance, I can enjoy even more of what I love... ice cream, or tortilla chips, or chocolate cake... in moderation of course!0 -
One thing I see as distinctive about moderation or flexible dieting is that context matters. Whether something fits in the day or not depends on (1) goals, (2) what else I am eating that day, and of course (3) how much will I enjoy it vs other possible options.0
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I have this feeling that people who make excuses for eating donuts and junk food aren't really serious about getting healthy. And "cheat days" are just plain stupid. You're only cheating yourself. For me, moderation is giving up the daily venti frappe, and instead having a weekly non fat Grande iced latte. And working out an extra 15 minutes that day.
Hi Funker,
Welcome to the forums.
My version of moderation is closer to yours than others but there are many paths up the mountain.
Best,
K
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For Jane and Joe Normal Healthy Person, this'll probably work. Here's the sticking point.... the possibility that if you restrict, you *will* end up bingeing. This makes it a catch 22 for people with medical conditions whose doctors have ordered them to restrict and to cut out sweets and carby snacks entirely. Diabetes is fairly prevalent; I know I'm not alone in this struggle. Neither eating those indulgence foods *nor* caving in and bingeing is an option unless we want to further damage our bodies. The doctor is like "well this is your life now, suck it up and get used to it because there's just no choice any more" and as harsh as it is, I understand why she puts it like this. I've got to believe that people on medically restricted diets aren't just doomed to failure or flat out insanity.
Moderation works for everyone. I am a T2Dm and I eat all things moderately. In 10 months of doing so, I was taken off all medications and my a1c has stayed in the normal range for the 9 months since then. Most diabetics do not need to restrict carbs so much that they cannot eat them at all. They need to moderate them*. Eat all things in amounts that satisfy your nutritional and medical needs as well as your taste and emotional needs. Simple concept that can be adjusted for each person's desires and medical conditions. If I know I will be somewhere that they are serving a sweet dessert, I stay away from the starches for that dinner so I can have it. I will have the starches for dinner the next night.
Re: the bolded. I have not failed and, according to my friends and family, I am no more insane than usual
*see what I did there? How you moderate them is between you and your Dr.
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kshama2001 wrote: »I have this feeling that people who make excuses for eating donuts and junk food aren't really serious about getting healthy. And "cheat days" are just plain stupid. You're only cheating yourself. For me, moderation is giving up the daily venti frappe, and instead having a weekly non fat Grande iced latte. And working out an extra 15 minutes that day.
Hi Funker,
Welcome to the forums.
My version of moderation is closer to yours than others but there are many paths up the mountain.
Best,
K
Funker has not expressed a view of moderation.
Funker has suggested that moderation is an excuse for not caring about getting healthy (in other words, the usual reductio ad donatum, as was pointed out).0
This discussion has been closed.
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