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|The popular belief is that in order to lose weight you must completely eliminate certain
foods from your eating habits. Some decide to get rid of sweets, some decide to eliminate
starches and others will stop eating meat. By eating in moderation, though, you can learn
to lose weight without eliminating any types of food.
One of the biggest problems with eating is that we often eat portion sizes too big, so
frequently that we get trained to eat more than we need. Try decreasing your portion size
by one-third and you'll find that there isn't much difference. The food will still fill you up as
much as usual but the amount of calories taken in will be much lower.
Another method of eating in moderation is to completely change your eating schedule.
Most people will eat three big meals for breakfast, lunch and dinner. Between each meal
the blood sugar drops and it can make you overeat at the next meal. If you learn to eat
five or six small meals per day then there isn't enough time between each meal for your
blood sugar to drop. These small meals should be meals that are about the size of your
After eating a delicious meal it is common to want to go back and have a second helping.
The hungry feeling that you get doesn't always go away immediately. After you have
eaten your first helping wait 10 or 15 minutes before going back for a second helping and
you may find out that you're not hungry for a second helping after all.
Thirst is not always a feeling you get when your mouth is dry and you need something to
wet your mouth. Sometimes when you are not hydrated enough you get a feeling in your
stomach that is similar to being hungry. If you have that feeling in your stomach and
you've already eaten recently then try drinking some water and see if the feeling you are
getting is actually thirst.
Often when people are feeling some kind of emotion they resort to eating. Try not to eat
just because you are stressed, sad or because you are bored. Only eat when you are
Foods that are high in fiber, like fruits, are very helpful to losing weight. Fibers fills you up
quicker so that you don't feel hungry but are also low in calories so you are not adding a
lot of weight.
Sometimes when you try eating in moderation you'll falter and you'll eat a meal that is too
big, go back for seconds when you shouldn't or give in to some kind of craving. For some
reason when people do this their attitude is to give up and eat poorly the rest of the day
or week because they already messed up. Don't give up. If you falter sometime during the
day then just force yourself to eat something really healthy the next meal and get back on
|By +Leyla Shamayeva
Dieting: a word that turns off both nutritionists and those trying to lose weight. It conjures
up thoughts of diet restrictions, “bad” foods, and delivery meal plans. As many experts will
tell you, however, the key to successful and sustained weight loss, as well as the secret to
overall health, is moderation. We always hear “everything in moderation,” but what exactly
does that mean for how you eat?
How Do I Eat in Moderation?
According to the dictionary, moderation simply means “the avoidance of
excess or extremes.” One of the first thoughts that should come to mind
is portion control. In today’s super-sized society we are often presented with way more food
than we need. Foods that are nutrient-poor, like processed foods, fast food, sweets, as
well as high sodium options make up the American diet and are not only readily available,
but often craved. Because complete avoidance can lead to over-consumption of that food
or other foods later on, learning to control these foods in your diet can help you become a
healthier eater over time.
A second thought to consider is variety. Eating a variety of foods ensures
that your body is getting all the nutrients it needs. Eating a certain food or
food group in excess can lead to nutrient imbalances and unhealthy eating
patterns. According to a recent position paper released by the Academy of
Nutrition and Dietetics (AND), labeling foods “good” and “bad” can “foster
unhealthy eating behaviors” and “can cause many people to abandon
efforts to make dietary improvements.” Taking on a total diet approach is
better for you.
How Do I “Cheat” In Moderation?
Taking a total diet approach means having an overall healthy diet while
enjoying all foods you love in moderation. This includes those sweet, salty,
processed foods that would typically be labeled as “unhealthy.”
One of the best ways to incorporate these is to cheat a little on your
good diet! While there is no one magic way that works for everyone, there
are a few methods of cheating that you can try to see which works best for
Remember though, even when cheating, the key is still portion control!
Avoid excess and have just enough to satisfy a craving to avoid overdoing it. Planning your
cheats is helpful in preventing overeating later on, but keep your total daily caloric intake in
mind. As a benchmark, try not to go beyond 500 calories above your daily calorie allotment
with "cheat" eating.
• Cheating Every Day
Cheating once a day is doable, but make sure you're within your daily caloric limit. The
MyPlate guidelines stipulate 267 calories on a 2,000 calorie diet. This translates to about
13% of daily calories. That's about 200 calories a day for those on a 1,500 calorie diet.
This means that a whole dessert or candy bar may be too much. Instead, the daily cheat
allows for a smaller portion or a "tastier" version of healthy foods. For example, sugar-
sweetened yogurt, full-fat cheese, or the addition of a half serving of chocolate chips to
otherwise healthy oatmeal.
• Have a Cheat Meal
A cheat meal is one meal where you can have anything you’d like. If you're eying a
hamburger, fries, and shake, make other meals in your day more clean and lean. A cheat
meal should have you extra-full, so you may find you're not as hungry in a subsequent
• Have A Cheat Day
If you’ve been eating healthy, whole foods, staying within your calorie limit, and working out
consistently all week, a cheat day can be a nice reward when the week's up. Choose one
day to splurge and eat anything you’d like, within a reasonable balanced set of meals of
course and without going beyond 500 to 1000 calories above your daily calorie allotment.
This shouldn't translate to three colossal meals. It means you can add a rich dessert to a
well-balanced dinner and maybe a larger breakfast or lunch than usual. When planning
your cheat day, be sure to remember it's one day a week, not two. Some may try to have
both weekend days to cheat, but this ends up being more tricky and may wipe out the
calorie deficit you've built up all week. If you'd like more wiggle-room calorie-wise, go for a
cheat day every two weeks.
Read more: What Does Eating in Moderation Mean? http://www.caloriecount.com/does-
|Variety, in the context of eating right, means eating different foods from the 5 major food groups
of the Food Guide Pyramid. Variety is also about eating different foods within each food group.
When a mother says, “Eat your broccoli,” it’s good advice because broccoli is full of important
nutrients and phytochemicals. But for the lycopene punch needed to help protect against some
forms of cancer, tomato products are what’s needed. And for alpha- and beta-carotene that are
so important for eye health, carrots are the ticket. But not just carrots: eating pumpkin, butternut
squash, mango, apricots and cantaloupe will also add to your alpha- and beta-carotene intake.
Balance really has to do with mixing and matching the types of food we eat to make sure we get
enough of the nutrients we need plenty of, and not too much of the ones we tend to overdo. By
using a balanced eating plan, we get just the right amount of the vitamins, minerals, protein,
carbohydrates, water and fat that our bodies need — and no more. This also helps us get the
calories needed for day-to-day activities, but not excessive calories beyond our bodies’ needs.
Variety and balance are important attributes of a healthful eating plan. Perhaps the hardest
component of all, though, is moderation. In this world where we are bombarded with the
questions: “Would you like to super-size that?” and “Would you like the Combo meal?,” eating a
moderate amount of food can be very challenging. One of the keys to moderation is recognizing
and honoring the body’s hunger and fullness cues.
We eat for lots of reasons:
◦Because it is time to eat or because it’s there
◦Because we are angry/frustrated/upset/sad/anxious
◦Because we are happy/excited/nervous
◦Because, for some reason, we feel we have to
Eating when our bodies don’t really require food can easily lead to overeating. And overeating
can lead to health problems related to being overweight.
Recognizing hunger and fullness cues can be learned. Think about some of the signs your body
gives you when you’re hungry. Perhaps it’s a growl coming from your middle, or maybe just an
empty feeling. When people are very hungry, they can even experience headache, an upset
stomach or fatigue. When the body signals its hunger, feed it. Then during the meal or snack, try
taking a short time-out to again check in with your body. Ask yourself if the food still tastes good.
Do I want more? Am I still hungry? If the answer is yes, keep eating. But when the answer is no,
stop. Your body knows how much and what kinds of foods it needs. All you have to do is pay
attention. And that’s easier said than done, until you’ve had some practice.
Learn your hunger and fullness cues — they are as individual as your personality. Then eat when
you’re hungry and stop when you’re full. You may never again have to say, “I ate so much that I
made myself sick!”