THINNER YOU: Moderation in all things – how to avoid the diet blues

BY DEAN ANDERSON OF SPARKPEOPLE

What comes to mind for you when you hear the word diet? If you’re like most people, you probably imagine eating carrot sticks, going to bed hungry, and giving up your favorite foods—and that’s why so many diets fail. Most people just can’t tolerate those kinds of restrictions for very long.

The more you try to eliminate your favorite foods, the more feelings of discomfort, deprivation and resentment build up. This can result in bingeing on all the foods you’ve been denying yourself, undoing all your hard work in a single day. But even if you can avoid that problem, are you willing to eat like a rabbit for the rest of your life?

Studies show that 95 percent of people who follow a highly restrictive diet to lose weight will put the weight back on when they return to “normal” eating again. So what’s the alternative? How do you manage to lose weight without eliminating the problem foods and problem behaviors that made you overweight to begin with?

The alternative is moderation—in your eating and, perhaps most importantly, in your thinking.
What is Moderation?

On the surface, moderation simply means avoiding extremes. It involves finding strategies and habits that can be maintained over the long-term, without cycling between one extreme and the other.

At a deeper level, moderation is a commitment to balance and wholeness. It is rooted in the recognition that each person has many different (and often competing) needs, desires, abilities, and goals. Living up to your full potential means finding ways to incorporate all of them into your decision-making processes and choices.

Practicing moderation in your weight loss program begins with practical strategies, such as counting calories, measuring portions, learning about your nutritional needs, and planning healthy meals. Achieving a reasonable rate of weight loss (about 1-2 pounds per week) by combining a tolerable calorie restriction with exercise is the moderate way to go. Fad diets, eliminating food groups, severely cutting calories and using diet pills are just as extreme as completely denying yourself foods that you enjoy.

The idea is to follow a healthy, balanced, and enjoyable nutrition and fitness plan that you can stick with—for life. There’s no “ending the diet” or going back to “normal” eating or anything that will cause you to regain the weight you’ve lost. When you reach your goal weight, all you need to do is gradually increase your caloric intake to a level where you can maintain your weight loss.

Sounds simple, right?

Like many things, it’s not quite as easy as it sounds. Chances are…you want results quickly. And you probably know that your current routine is problematic in one or more ways—too much fast food, sugar, or fat and not enough physical activity. Your natural inclination is going to be making big, sweeping changes to your diet and activity level right away.

In short, everything in you is clamoring for a very anti-moderate approach. You’re primed to play the extreme diet game, even though your odds of winning are less than five percent.
Moderate Your Thinking

To rescue yourself from your own impatience (and the clutches of the diet industry that feeds on it), you need to moderate your thinking. Here are two core concepts that will help you do that:

Concept #1: Food is not the enemy. There are no “good” or “bad” foods. True, some foods offer you a better nutritional deal than others. Refined sugar, for example, provides calories for energy but no other nutrients, while fruit is sweet but also provides vitamins and fiber in a low-calorie package. But refined sugar isn’t evil or bad—it can have a place in a healthy diet. It’s important to know what you need nutritionally and where you can find it, so you can take charge of balancing your needs for pleasure, nutrition, and fuel.

The Payoff: When you stop labeling foods as good or bad, diet or non-diet, you won’t feel guilty when you eat a food that isn’t on your “approved” list. Instead you’ll have more energy to learn about nutrition and improve your ability to make informed choices. And you won’t have to give up your favorite treats if you find ways to work them into your meal plans so they don’t interfere with your health goals. Without the guilt and deprivation, you’ll be able to break the pattern of cravings, emotional swings, and binges that defeats so many diets. Without all those “diet” rules to follow, you’ll learn to trust your own instincts and make good judgments.

Concept #2: Progress—not perfection—is important. To be successful, you don’t have to always make perfect decisions and have perfect days where things go exactly as you planned. If you eat more or exercise less than you wanted to one day, you can make up for it over the next several days if you want, or you can just chalk it up to experience and move on. Remind yourself that what happens on any one day is not going to make or break your whole effort. This is not a contest or a race, where every little misstep could mean the difference between winning and losing. It’s your life—and you’ll enjoy it a lot more when you can keep the daily ups and downs of your eating and exercise routine in perspective.

The Payoff: By refusing to be a perfectionist, you can take most of the stress out of weight loss. You’ll see small problems as what they are—very small problems, not major calamities that mean you’ve blown it. You’ll be able to find pleasure and satisfaction in the fact you’re learning as you go and doing a little better all the time. No more making things worse because your perfectionism caused you to write off the rest of the day or week after one little slip.

There are many more ways practicing moderation can help you both with weight loss and with creating your healthy lifestyle. Be sure to check out the new Wellness.

  • Join other AJC readers at SparkPeople for a free customized diet and fitness plan.

12 comments Add your comment

AnnieR

June 10th, 2009
2:48 pm

Sparkpeople is great, I’ve been a member for a few months now. There are some great tools available for losing weight, working out and general overall heatlh, check it out!

momo

June 11th, 2009
5:49 pm

calorie theory is wrong, duh, everyone should know it by now, calories are neither here nor there, it’s the glycemic index which matters. if the calorie theory were right, people would lose weight and keep it off, but in fact people lose weight then gain more, then lose weight then gain even more, and once they cycle a few decades like this are no longer able to lose any weight even if they only eat 500 calories a day.

Jborodawg

June 12th, 2009
8:19 am

It’s always been pretty simple: burn off more than you take in.

JF McNamara

June 12th, 2009
8:34 am

Momo, calories are the only thing that you need to focus on, and it’s not a theory. You’re giving false information. If you create an imbalance of 3500 calories, you lose 1 pound.

The article clearly explains why people cycle. After they diet, they begin consuming more calories than they burn again by resuming their “normal” diet. That’s the diet that gained the weight to start with.

If you understand how many calories your body burns, you can always lose weight. The reason you have problems after decades is that your metabolism has naturally slowed from old age. It has nothing to do with yoyo dieting.

Nick

June 12th, 2009
9:29 am

Great article. It’s true. I was never “fat” but wanted to slim down a bit as I had reached the top limit of my “normal” weight range last fall. Since then I’ve lost 21 pounds in 28 weeks and back to the middle of my normal range – all while eating brownie bites or cookies (from Whole Foods) for breakfast 5 days a week!

The thing is, I don’t eat fast food and I eat modest portions of yogurt, fruit and cheese, and organic frozen dinners (at work) the rest of the day. I also allow myself to splurge on a “larger” dinner a couple times a week (e.g. a pork chop, couple slices of pizza, or dining out). To offset this I do yoga every week and have started swimming. I also live in a walkable neighborhood which helps!

Since I eat food I like, I don’t feel deprived. I’ve learned to set limits on portion size *before* I eat, whenever possible, and I think that (plus the exercise) is key. But I don’t beat myself up for going out to eat with friends and overdoing it once in a while, either.

L.S.

June 12th, 2009
10:06 am

This article and the pictures are making me hungry.

Snoopermom

June 12th, 2009
10:18 am

I’ve lost 12 pounds since I started “dieting” 6 weeks ago … I have not cut out any foods that I love – I have merely cut back on the portion sizes and relized that if I get the slightest hunger pang, I don’t have to grab a handful of Cheezits (my favorites!). Carrots and apples are a great snack and easy to have at my desk. If I deny myself the foods that I really love, I will never stick with the change in my eating habits. Walking has really helped – I still stroll with the dogs, but I’ve also starting taking brisk 45 minute walks around a nearby school campus that includes inclines and steps.

Jami

June 12th, 2009
12:32 pm

I lost seventy lbs by exercising three hours a day, eating fruit, vegetables, lean protein. Kept the weight off for 2 years but started an stressful job after college and overeating, not exercising led to weight gain .My weight has fluctuated ever since and I’m learning moderation is key, eat sweets and fried foods when you have a craving but once a week, not everyday aim for at least 30 minutes of a day to maintain weight but at least an hour if you want lose don’t let your emotions dictate your food choices or portions.

Larry

June 12th, 2009
3:11 pm

I quit smoking and gained 100 pounds. I lost 75 pounds in 7 months on the Atkins Diet. I felt great – cholesterol, triglycerides, blood sugar – all the blood work was great! I ate a modified diet, limiting carbs and kept the weight off for almost 10 years. Fat doesn’t make you fat sugar does. (carbs)

Two years ago, I started he eat more bread (my addiction), more sweets, more everything. I’ve gained 55 pounds back and my blood work shows it too! Limiting unnecessary carbs is the best and healthiest way to lose weight and keep it off. Moderation is good, but if your fat, limiting carbs is best way to lose pounds.

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Chews4Health

November 13th, 2009
2:57 pm

yahoo helped me find this post very good. Thanks