From Restriction to Moderation: Finding Balance in Healthy Habits
Written by Lindsey Kaszuba
Around the holidays, it's easy to fall into an "all or nothing" mentality with your habits. But rigid restriction just about always backfires. In this post, I'll share tips on finding balance through moderation and self-compassion.
Where restriction goes wrong
When we restrict foods or push ourselves into rigid exercise routines, a few things happen:
We crave the restricted foods even more, leading to eventual "cheat days" which snowball into giving up entirely.
Have you heard my bread basket story? Christie and I chat all about it on her podcast - which you can listen to here. It goes something like this: I used to strictly avoid the bread basket when we’d eat out, sometimes I’d ask the waiter to take it away, other times I’d leave it on the table and just stare at it…mostly to test the power of my willpower. And then for the duration of dinner ALL I could think about was that damn bread. How good it looked. How badly I wanted to try it. But thinking if I took one bite I’d eat the whole thing. So I avoided the bread at all costs.
Now thinking back at it, the one thing I wished I’d known was that if I just ate the bread I’d stop thinking about it, and that it wouldn’t derail my progress. Ok, that was two, but I know you relate!
Forcing rigid habits creates unsustainable discipline & We eventually experience burnout.
Labeling foods as "good" or "bad" leads to guilt and shame when we indulge. This damages our relationship with food and body.
The cycle of restricting, rebelling, and regretting keeps us stuck in a diet mentality rather than achieving lasting change.
Why Moderation and Balance Work Better
On the other hand, allowing yourself to enjoy all foods in moderation and balancing indulgences with nutrition and movement creates a flexible, sustainable approach. Here's why this non-restrictive mentality is more effective:
It's customizable to your unique body and lifestyle needs, not a rigid one-size-fits-all method. Because health is definitely not one-size-fits-all!
You don't feel deprived, which leads to more enjoyment and consistency over time.
It focuses on adding IN healthy habits, not taking away things you love. More positive psychology.
Balance and moderation reinforce a neutral relationship with food and exercise, not an unhealthy attachment.
Food and eating are not meant to be overwhelming and stressful, so if they are, here are some…
Tips to Find Your Balance Point
Honor natural cravings but pay attention to portions and hunger/fullness cues. One cookie over the whole box - how does each make you feel?
Add more fruits, veggies, and whole foods INTO your diet rather than eliminating food groups. Crowd out less nutritious choices.
Allow treats and indulgences in moderation, especially at celebrations. Then return to routine. Again, you’ll find your stopping point when you check in to see how you’re feeling.
Find workouts you genuinely enjoy then do them consistently, not intensely.
Focus on overall healthy behaviors over the long term, not instant results.
Release guilt or shame when you overdo it. Refocus on positivity and getting back to what feels good.
Be patient and compassionate with yourself. Progress takes time, especially when it comes to mindset and your subconscious patterns.
If you struggle with bouncing between restriction and abandoning goals completely, I can help. I work with clients to build balanced habits that fit their unique needs and current lifestyle. Because if it isn’t realistic or sustainable it’s not gonna work long-term!
Schedule a free discovery call with me to explore customized coaching so you can feel confident and vibrant without restriction; it is possible to eat without guilt - you ready?
For more tips on eating without guilt, moving without it feeling like a chore, and finding balance in life
Plus, you’ll be the first to know about insider details!