Fitness Topics

The True Meaning of “Moderation”

The “Everything in Moderation” mantra is a healthy approach to living – or is it? Moderation is a relative term, dependent upon how each individual chooses to interpret it. For one person, one cookie every other day is moderation; for another, an entire box of cookies, “only once per day,” is deemed moderation. It’s the same word, but entirely different interpretations … and entirely different sets of consequences.

Too many times, people rationalize their over-indulgences by using the “moderation” story. They do so without considering what they had eaten – or drunk – in the prior 48 to 72 hours … and without considering whether they earned the treat by first exercising or being physically active.

Moderation is also relative to the time of day. For example, while most people feel that drinking wine in moderation is perfectly fine, they recognize that wine at 8 a.m. on a business day is a serious mistake (due to potential sleepiness, and a negative effect on judgment). There is a similar connection with a junk-food breakfast of, say, donuts or Danishes. Simple sugars, particularly in junk-foods, cause a spike in insulin and a resulting drop in natural blood sugar; this leads to a reduction in energy – both physically and mentally. Not a great way to begin a workday – or any day if you prefer living life optimally, with zest.

One other way that the moderation term is relative is based on your physical activity levels – in terms of frequency, intensity and duration. If you live a sedentary lifestyle, then there never really is a good time for treating yourself. If you don’t burn the calories, then don’t pack them in. And, if you train hard, then consider how much you can cheat without sabotaging your efforts. Ironically, though, many people who train hard lose their desire to eat poorly, and seldom, if ever, view it as a treat.

During my 21 years in the health industry, I have found that the best form of “moderation” is one in which you cheat on your diet only one time per week, or better yet, one time per month, depending on how good you want to feel and look. If this is too strict for you, for now, then here are three basic suggestions to help you transition to a healthier lifestyle:

1. Be mindful of how recent your last treat was; if less than 72 hours, hold off until you pass that time frame. Remember, treats include the following: fast foods, chips, cookies, ice cream, frozen yogurt, donuts, fancy coffees (any coffee with more than 35 calories), fried foods, alcohol, etc.

2. Be mindful of the time of day. If you want to eat junk - or non-foods, like a donut or Danish, save it for the weekend or as a dessert with your dinner. Avoid sabotaging your work day by having junk first thing in the morning; also avoid having it too close to bed time.

3. Be certain that for each “treat,” you exercise enough to burn at least the same amount of calories as what you consumed.

If you want to be lean and live a healthful life with energy, vitality and longevity, then know that real moderation can translate to treating yourself once each week, at most. This may be a shock to you if you’re accustomed to, or raised up believing that, one dessert per day is moderation. However, with time and discipline, you will adapt to a pattern that will lead to healthier living, a shapelier body and a sharper mind.

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