Using Moderation like a Weight-Loss Tool

 

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the MODERATION diet

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THE MYTH OF MODERATION for Weight Loss

Video taken from the channel: Melissa Alexandria


The saying “eat everything in moderation” is among the most common diet advice, however, it’s not as straightforward as it may seem.“To me, moderation means that no foods are off limits,” says Mia Syn, RD.All foods can fit in a healthy diet, but that doesn’t mean they all fit all the time.Syn says moderation. 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. Moderation Tips For Weight Loss 10 Moderation Tips to Prevent Overeating at Your Next Meal.

Figuring out why you want to eat is a powerful tool if you feel like you don’t know when to stop. While it is important to know how your weight loss is progressing, you should use this tool in moderation, says Weinandy. “What happens is a lot of people tend to get fixated on the scale. The more often you eat a particular kind of food, the more frequent you’ll consider eating it in moderation to be. Eating in moderation isn’t just what you eat at any given meal—it’s also how often you eat it in a day, a week or a month.

After all, eating ice cream daily is less “moderate” than eating it weekly or a few times a month. Hunger The primary reason moderation is an effective weight-loss tool is that caloric intake usually decreases. Like many people in this country, you may be used to eating even when your body. The Drinker’s Checkup is another web-based tool that individuals can use to assess their drinking and get nonjudgmental and objective feedback on it. This tool then provides resources and recommendations that are personalized to help a person decide if they want to work toward positive change through moderation.

One study in middle-aged and older adults observed that drinking 17 ounces (500 ml) of water before each meal resulted in a 44% greater decline in weight over 12 weeks, most likely due to reduced. The scale is an obvious tool to use when it comes to weight loss. But with technology becoming so advanced, you can now get scales that tell you so much more, like body fat percentage. But you always have to worry about accuracy when it comes to that.

Other measuring tools you may want to use are measuring tapes or. USING MODERATION The purpose of moderation is to make consistent, valid, evidence-based decisions. Moderation can be used within an improvement cycle: • before assessment. to build agreement around what achievement of standards looks like and plan the teaching and learning program • as assessment. to establish.

List of related literature:

I have clients who abandon my sensible weight-reduction advice, which is based on balance and moderation; they want to lose weightfaster—and easier.

“Nancy Clark's Sports Nutrition Guidebook” by Nancy Clark
from Nancy Clark’s Sports Nutrition Guidebook
by Nancy Clark
Human Kinetics, 2019

Where clients feel disinclined to eat appropriate amounts at their three meals and three snacks a day, they may write down their concerns, and then counter these by referring to their conclusions from the pros and cons exercise.

“The Handbook of Adult Clinical Psychology: An Evidence Based Practice Approach” by Alan Carr, Muireann McNulty
from The Handbook of Adult Clinical Psychology: An Evidence Based Practice Approach
by Alan Carr, Muireann McNulty
Taylor & Francis, 2016

Following are some quick guidelines to define moderation more clearly and make your weight­loss process much easier:

“The Glycemic Index Diet For Dummies” by Meri Raffetto, RD, LDN
from The Glycemic Index Diet For Dummies
by Meri Raffetto, RD, LDN
John Wiley & Sons, 2010

For example, when you’re consistently completing 3 body-type workouts a week, try to exercise 4 or 5 days in a row (with the off-day routines on the fourth and/or fifth days), or try to make some subtle changes to your diet, like eliminating desserts or limiting alcohol consumption.

“Escape Your Shape: How to Work Out Smarter, Not Harder” by Edward Jackowski
from Escape Your Shape: How to Work Out Smarter, Not Harder
by Edward Jackowski
Atria Books, 2001

To achieve the best results, practice the discipline of moderation.

“LL Cool J's Platinum Workout: Sculpt Your Best Body Ever with Hollywood's Fittest Star” by LL COOL J, Dave Honig, Jeff O'Connell
from LL Cool J’s Platinum Workout: Sculpt Your Best Body Ever with Hollywood’s Fittest Star
by LL COOL J, Dave Honig, Jeff O’Connell
Potter/Ten Speed/Harmony/Rodale, 2009

For example, most stout people can lose weight (and keep it off) by reducing dietary fat, moderating alcohol intake, and avoiding

“Dr. Gott's No Flour, No Sugar(TM) Diet” by Peter H. Gott
from Dr. Gott’s No Flour, No Sugar(TM) Diet
by Peter H. Gott
Grand Central Publishing, 2008

Finally, the prospective member should investigate the club to determine (1) whether the diet(s) recommended might be considered both safe and suitable by his or her doctor, and (2) if the techniques used by the group to modify behavior are compatible with the personality of the dieter.

“Foods & Nutrition Encyclopedia, Two Volume Set” by Marion Eugene Ensminger, Audrey H. Ensminger
from Foods & Nutrition Encyclopedia, Two Volume Set
by Marion Eugene Ensminger, Audrey H. Ensminger
Taylor & Francis, 1993

In my years of being a health coach, I have used phase three as a “thirty-day challenge” many times, and it has taken my clients’ weight loss, and their overall health, to a new level.

“Weight-Loss Hero: Transform Your Mind and Your Body with a Healthy Keto Lifestyle” by Christine Carter
from Weight-Loss Hero: Transform Your Mind and Your Body with a Healthy Keto Lifestyle
by Christine Carter
Zondervan, 2020

lishing an exact weight expectation, the most desirable approach to determining what one should weigh is to eliminate restrictive dieting, gain control over binge eating, engage in moderate exercise, and allow one’s body to find its own “natural weight.”

“Handbook of Treatment for Eating Disorders” by David M. Garner, Paul E. Garfinkel
from Handbook of Treatment for Eating Disorders
by David M. Garner, Paul E. Garfinkel
Guilford Publications, 1997

Control group participants received 26 biweekly newsletters containing weight control advice.

“Handbook of Obesity, Two-Volume Set” by George A. Bray, Claude Bouchard
from Handbook of Obesity, Two-Volume Set
by George A. Bray, Claude Bouchard
CRC Press, 2019

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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34 comments

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  • Im so glad I’ve found your channel �� so motivating.
    I’m struggling eating oil and sugar free whenever I’m out and about… everything at restaurants has oil or other sauces that contain oil…Sometimes thats fine but when I find myself in this situation various times I feel like it really doesn’t help me keep up with healthy eating at home

  • Yes!!!! I can’t do moderation, I usually binge and once I eat bad for a day it definitely sets off the cravings for the rest of the day ������ Only thing I am binging on now is your videos!!! Thanks for this channel and sharing your journey, experience and knowledge girl ����

  • I’d love if you could speak more about navigating social situations. I know covid times has been good to focus on your own needs, but it will get harder again once we emerge from it.

  • Thank you! You put it perfectly. I can’t do moderation and I’m just realizing that. Getting off the rollercoaster. Keep up the wonderful videos!����

  • If you wish to shed pounds, you need to search Custokebon Secrets on google. They will make it easier to get the body you should have.

  • In my opinion the key is not having sweets or fast food at home and eat them outside, although I always have a special treat but as healthy as possible. I like your videos.

  • What do you recommend exactly because I’m really struggling. I’m slim but I’m still really struggling with eating excessive amounts of junk. I can’t moderate so does that mean I should totally abstain?

  • Very good exposition of addictive behaviours. Long-term dieters are often dismissed, even by their own doctors, as weak-willed, greedy individuals rather than ordinary, time-poor human beings trying to navigate an environment where the fast food they are reliant upon is deliberately designed to be addictive and to make them eat beyond the point of satiation. Calorie density is the pushback against the food industry that doesn’t care if it makes us sick, fat and nearly dead.

  • Moderation makes my life a battle field, staying away from my trigger foods makes my life so much easier. Love your context. Thank you.��������

  • I am loving these videos! I have the same issues. I can’t have a small piece of cake. I have been vegetarian for a year and want to transition to vegan. The only thing I find hard to cut is cheese out of my diet. Love your channel and videos ♥️

  • I see lots of people keep on talking about Custokebon Secrets. But Im uncertain if it is good. Have you ever tried using this popular fat burn diet plan?

  • Hey Melissa.. I absolutely agree!! Melissa, you are my role model in so many ways.. you inspire me beyond words.. thank you so much for great video.. love you Melissa ��������

  • Hi Melissa. Thanks very much for your videos about this topic. I was just wondering how much healthy fat you eat per day or in a week, in terms of serving size and type of food. I tried to research how much healthy fat I should eat per day, but I always just got an amount in grams or percentage and I don’t know how to equate that to actual food. Many thanks and best wishes.

  • You’re really going to show a plate of canned beans, canned fruit, canned meat and a slice of bread to show a healthy meal? That looks terrible.

  • In my experience when I prohibit myself from something, I want it even more. You eat the greens for your healthy body BUT the cake for the soul for the taste. Sitting in a cafe with a friend having coffee and sweets, chatting or having a beer with chips/fries its just having a good time, socializing. Its fun, it makes us happy, its called living! Dont deprive yourself from that, life is too short. So what when you weigh two kilos more.

  • Great video! I agree with you. I mean what is ‘moderation’ anyways? It tells you nothing. So people interpret it in their own way which of course makes them confused and leads to overeating.

  • Does Custokebon Secrets really work? I see many people keep on talking about Custokebon Secrets. But Im not sure if it’s good enough to lost a lot of fat.

  • I’m so glad you said this! I do this often and wonder why I can’t just have one or a few, with certain junk foods particularly sweets. I think the high sugar does something to me making me want more which was hard to understand because I eat healthy all the time. But I have started to now eat more vegan protein and fats so this is helping a lot.

  • Hi Melissa, I have been struggling with binge eating out of stress and depression… I think I get a dopamine rush/some kind of release when I binge just as you were saying. I am working on this every day but the past year has been especially bad. I just want to say thank you for speaking about this, I found your comments so relatable and refreshing to hear someone acknowledging there is no one size fits all method or approach to dieting

  • I am exactly like you! It seems like everybody I know can eat just a little bit but I just can’t I want more and more! It’s so nice to know I am not the only one.

  • I’ve said it before, Melissa; you are such a wise and aware young woman. I find your videos very logical and relevant, AND, you have a great personality. Those are the reasons I have my bell notifications turned on for your channel. Have a great day!!!

  • Moderation IS the key to your weight loss, you eat about 1500 calories a day—consistently. Your nervous system just aligns with being vegan and your body is responding to nutrient dense food. You cured emotional needs by allowing yourself volume. Again, moderation is definitely working for you—you average 1200-1700 calories a day in ALL your videos. You’re discussing chemical addictions that can absolutely be healed. For many people, extremist lifestyles are not feasible and set them up for decades of failure. You were able to lose weight because you fill your plate with vegetables first, which is the correct operating method. People can still have a few vegan cookies after they reach their weight loss goals. To each their own, but sugar is not bad for you and certainly not comparable to alcohol (a known carcinogen).

  • YESSS! What helps me (because I am the same way) is I make healthy food taste AMAZING during the week so its really easy for me to keep a clean diet and then I have a night (or full day) on the weekends when I go all in and eat whatever I want. Works SO well. It really is all about knowing your triggers!

  • i built a good moderation over time, but i understand your point. my secret is to satiate me with low calorie density food and then have a little treat (when i’m not hungry, or in combination with a bigger meal).:) i love eating and i don’t want to give up to any food <3

  • It’s still amaze me just how a lot of people have no clue about Custokebon Secrets (look on google search engine) despite the fact that a lot of people lost crazy amounts of weight using it. Thanks to my personal pal who told me about this. I have lost crazy amounts of weight.

  • I used to like your videos and agree, but the last two, I just dont agree on. I think an indicator for craving more junk after one piece of cake is that you are never really satisfied with your main meals, because you deprive yourself from fat/salt/good amount of protein. Dont devide food into GOOD or BAD. Ive watched you “what I eat in a day” videos and the meals look very boring/sad, not much variety, no sauces etc. Manly eating carbs will not satisfiy you, just my opinion. I recommend pickuplimes, Niomi Smart or LivB for some recipe inspo:)

  • Such great examples!
    We all have been in those exact situations. Lately, I have been doing tart smoothies when I want dessert. It has been working for me for the moment… but it is scary once I get over that. My body resets and wants something rich in oils and sugar. The key is to keep up the drive to want to do better. I have nearly fallen off everytime. Always feeling like there is something the matter. But truth is, they design those snacks against me. “Luring me in” is their motto. So knowing that and keeping aware is the only thing that can get me to go from vegan to wfpb.

  • Great video! The best tool I found to help learn portion control easily are the smartYOU Portion Control Containers found on Amazon. They are very affordable with a whole system to help you lose weight and learn color-coded portion control!
    @t

  • When it comes to eating healthy, you must never fall victim to modern day fad diet plans. Extreme diet plans are a threat for your health, especially ones that seriously restrict your everyday nutritional intake. Many of these fad diet plans work for a short time period and then the benefits decrease after a while. It is best to check out Custokebon Secrets on google since it is not just another fad diet where you starve yourself.

  • This is so true. Family birthday parties, my sister in law pushes cake and icecream on everyone, saying it is bad luck to refuse birthday cake at a party. When you say ok, a small piece please, you get a huge slice and helping of icecream.

  • Hi Melissa!!��

    Yes, all your videos are soo helpful!

    Right on. I need to stick to my healthy choices no matter what.

    My biggest challenge to this, I’ve noticed, is being organized. Prepping my food at least for the day and absolutely drinking my water. I notice I fall when I don’t do these 2 important things.

    Because when I go to a party, if I prepped my food, had something healthy to take and have my 64 oz bottle of water, I’m less tempted.

    Thank you Melissa for ALL these videos!❤��

  • I completely agree some people are able to eat whatever they want or have cheat meals and be completely fine. I’m one of those people if I eat it once I’ll just sink bad to my bad habits. Thank you for making this video. ❤️

  • Added tip to sharing entree’s with a friend or family member. Share an entree’ with a stranger. Just walk up and do them a favor and do yourself a favor by saving money. Responses will vary.

  • I totally agree 100%! The “all things in moderation” mantra is so daft…

    Whenever someone says, “All things are fine in moderation!” I usually reply by saying, “Yes, you’re right, it’s just like cigarettes, they’re fine as long as they’re in moderation.” To which the person usually goes, “Err, no, certainly not.” So I can then come back with, “Well, once someone told me that all things are fine in moderation. Do you remember who that was?”