By John Hoeber, MS, RD, CSSD, CPT
Today, it seems like there’s a special occasion every day of the week — whether it’s a birthday party at the office, dinner with friends or just a food reward after a long day. While it’s good to treat yourself once in a while, how much is too much? Here’s how to tell the difference between indulgence — and overdoing it.
People don’t tend to overeat because of a lack of knowledge: knowing how much is in a single serving won’t necessarily stop you from eating two or three. It’s the temptations caused by biological and outside forces — like your hormones or a delicious-looking burger on TV — that can push you to crave treats, eat when you’re not hungry and not know when to stop.
Overindulgence usually happens when you:
Indulgence, on the other hand, is when you allow yourself to dabble in your favorite foods once in a while — like enjoying a single cookie after dinner, having a burger and fries after a long week of work, or savoring a few decadent meals on a foreign vacation.
Indulging is healthy if you do it in moderation, but if you’re not careful, you can easily overdo it. You can build up a tolerance to indulgence much like you can for alcohol or salt. If you overdo it, you become numb to its effects and need more to be satisfied. That’s when the scale tilts from indulgence to overindulgence.
However, if you go a month without salt, your taste buds become in tune to the flavor once again, and you’re able to taste salt in even the simplest foods. Indulging less often has the same result. It makes the occasional treat much more special — and satisfying.
Here’s how to achieve diet success and indulge healthfully:
If you notice yourself indulging too often, your diet may be driven by your moods and emotions. Keeping a food diary and noting how you’re feeling when cravings strike can help.
If you feel like your indulgences are beyond your control (and becoming overindulgences), talk to your doctor or a counselor or therapist.
Published on March 30, 2016.
John Hoeber helps people improve their health, fitness and athletic performance through diet. He's a registered dietitian, certified specialist sports dietitian, personal trainer and wellness coach. Contact him at [email protected].
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