by Matt Weik, BS, CSCS, CPT, CSN
When it comes to dieting, I can’t tell you how many times I hear people mention that everything in moderation is the way to go.
It sounds like a balanced approach to eating, right?
Sure.
It makes people feel like they have control. But in reality, this mindset leads to more problems than solutions.
Many people who follow the “everything in moderation” mindset struggle with their nutrition. They overeat, binge on unhealthy foods, and think they can eat whatever they want without consequences.
Over time, this leads to weight gain, poor health, and frustration when they can’t hit their goals.
In this article, we are going to dive deeper and break down why this approach of everything in moderation doesn’t work. Stop wasting your time on things that don’t work, and this is something that sounds good but fails massively in practice.
Disclaimer: This article is for informational purposes only and is not meant to treat or diagnose any condition. It is recommended that you speak with your doctor before starting any exercise program, making changes to your nutrition plan, or adding any new supplements into your current regimen.
Everything in Moderation Leads to Overeating
One of the biggest issues with “everything in moderation” is that it encourages overeating.
People believe they can have a little bit of everything. The problem? They struggle to define what “moderation” actually means.
For some, moderation means a small piece of cake. For others, it means a slice every day. Over time, those small indulgences add up. Extra calories sneak in, and before they know it, they’ve gained weight without realizing why.
Here’s a prime example, and I’ll use myself to prove my point:
Back in the day, I had the everything in moderation mindset. I would eat clean all day just so that I could have a piece of cherry cheesecake after dinner.
My wife would occasionally surprise me with a cherry cheesecake, and I wasn’t about to let it go to waste (if you let me, I would destroy an entire cherry cheesecake in one sitting). After eating a slice every day and thinking I was fine, I noticed my weight went up.
But I thought everything in moderation, right? What was happening was that I was overeating, and it put me into a caloric surplus — causing me to gain weight.
Everything in Moderation Encourages Binge Eating
Another major issue with “everything in moderation” is that it often leads to binge eating.
When people deprive themselves of their favorite foods, they eventually break. And when they do, they go all in. They don’t just double down on it… they quadruple down on it.
Instead of enjoying a single cookie, they eat the whole sleeve. Instead of a few chips, they crush an entire bag.
This cycle of restriction and binging is hard to break. The “everything in moderation” mindset tricks people into thinking they have control. But in reality, it opens the door to unhealthy eating habits.
You can look at this the same way you would a cheat meal. When most people have a cheat meal each week, they go overboard, and rather than just having an item or two that they shouldn’t, they grab an appetizer, an unhealthy meal, a terrible-for-you side, a dessert, and even an ice-cold beer to wash it all down.
Their meal ends up being more calories than what they should be eating all day. So, the calories they saved on other days are a complete wash now due to how many calories were binged on a cheat meal.
Everything in Moderation Creates a False Sense of Security
The “everything in moderation” mindset also makes people believe they can eat anything without gaining weight.
They justify eating junk food because they think moderation protects them. A burger here, some fries there, a regular soda every now and then — it all seems harmless. But when you add it all up, the extra calories are significant.
Weight gain doesn’t happen overnight. It creeps up slowly. A few extra bites here, a few extra treats there. Before long, the scale is moving in the wrong direction, and you’re left wondering why your “balanced” approach isn’t working.
Most People Lack Self-Control
Let’s be honest — most people struggle with self-control when it comes to food.
If moderation worked, obesity rates wouldn’t be skyrocketing to nearly 50% of American adults. But they are. That’s because moderation requires discipline, and discipline isn’t always easy.
It’s tough to stop at one piece of chocolate. It’s hard to say no to a second (or fourth) slice of pizza. When people allow themselves a little bit of everything, it often turns into a lot more than they intended.
The Better Approach: Structure and Awareness
Instead of relying on “everything in moderation,” a better approach is structure and awareness.
1. Set Clear Limits
Rather than eating anything in moderation, set clear guidelines. Limit high-calorie, processed foods. Focus on whole, nutrient-dense options. If you plan to have a treat, make it occasional, not daily.
2. Track Your Intake
Most people underestimate how much they eat. Tracking food intake helps you stay accountable. It reveals patterns, highlights problem areas, and prevents mindless eating.
3. Prioritize Protein and Fiber
Protein and fiber help control hunger. They keep you full longer and reduce cravings. When you fill-up on these nutrients, you’re less likely to overindulge in unhealthy foods.
4. Adopt a 90/10 Rule
Instead of “everything in moderation,” try a 90/10 approach. Eat clean, whole foods 90% of the time. Allow yourself a small indulgence 10% of the time. This keeps cravings in check without derailing progress.
Forget About the “Everything in Moderation” Mindset
The “everything in moderation” mindset sounds good, but in practice, it leads to failure for most people. It encourages overeating, binge eating, and a false sense of security.
If you truly want to improve your nutrition, structure, and awareness are key. Set clear limits, track your intake, prioritize protein and fiber, and follow a realistic plan.
Forget “everything in moderation.” Take control of your nutrition and get real results.
