Discipline versus Moderation
Moderation is a great strategy… but let’s be real, sometimes it’s just not realistic. For some of us, resisting temptation is way easier than trying to stop at “just a little.”
If you’re familiar with Hershey’s nuggets, you know how rich and addictive they are. I can eat a whole bag in one sitting. Don’t judge me. Knowing this fact about myself, I try not to buy them. I still indulge with the knowledge that I might not be able to control myself.
So, what do you do when you know you have trouble exercising moderation, balance, and struggle with ‘just two cookies’? That’s a great question that we’ll explore further below.
First off, the good news is, you don’t have to rely on moderation if it doesn’t work for you. Instead, you can build discipline with smart systems, structure, and small daily habits that help you feel in control—without relying on raw willpower.
Trust me, it won’t be easy, and it’s not fun, but having a strategy will help you gain control of your food habits! You’re not alone in this struggle and it’s not exactly your fault. Food advertisers and manufacturers look for ways to make their products irresistable. You just need to strengthen you will-power muscle.
In Willpower, Choice, and Self-Control, Dr. Roy F. Baumeister details and supports his theory that willpower is not a personality trait, a skill or a virtue. Dr. Baumeister explains that willpower operates like a muscle and, like the muscles you strengthen with weights, your willpower can also be strengthened (Baumeister 2003).
Why Moderation is Hard (and that's okay)
- Highly processed foods are engineered to be addictive. Research shows these foods light up the brain’s reward system much like addictive substances (Gearhardt et al., 2011). Similar to the dopamine boost I gain from the Hershey’s nuggets, which is followed by guilt.
- Decision fatigue is real. The more food choices you face each day, the more likely you are to “give in” (Baumeister, 2002). We have too many options!
- Some people are abstainers, not moderators. Gretchen Rubin’s work on habits shows some people find it easier to avoid certain foods entirely than to eat them sparingly. In her book, Better Than Before, Gretchen identifies 21-strategies to make and break habits.
Take the Quiz to Identify Your Discipline Type
- How often do you eat out or order takeout?
- A) Almost daily
- B) A few times a week
- C) Rarely
- How do you usually handle food cravings?
- A) I give in and overdo it
- B) I try to distract myself but sometimes cave
- C) I avoid keeping tempting foods around
- What’s your activity level like during the day?
- A) Mostly sitting (desk job, minimal movement)
- B) Some movement (walks, errands, light activity)
- C) Very active (exercise or physical job)
- Which statement feels most like you?
- A) I need strict rules or I spiral
- B) I can compromise with “safer swaps”
- C) I’m okay with moderation most of the time
Results and Recommendations
Mostly A’s → The Structure Seeker
You do best with clear rules and an environment that reduces temptation. Tips for You:- Go “out of sight, out of mind.” Don’t bring trigger foods home. In The Office Candy Dish: Proximity’s Influence to Estimated and Actual Consumption, research conducted by Wansink, Painter, and Lee, supports the fact that food proximity influences intake (Wansink 2006)
- Batch prep meals. Having prepped proteins, veggies, and starches makes it easier to stay on track. I’ve spent many Sunday evenings preparing meals for the week!
- Micro-workouts: Every 60–90 min at your desk, do 20 squats, 10 push-ups, climb stairs, or go for a short walk. Just 3–5 minutes adds up.
- Nutrition tweak: Stick to a protein + veg + carb formula for meals. Example: chicken + broccoli + rice. No overthinking.
Mostly B’s → The Flexible Striver
You can manage some moderation, but you benefit from healthier swaps and routines. Tips for You:- Swap, don’t stop. Craving chips? Have some Air-popped popcorn instead. Sweet tooth? Greek yogurt with berries. Noosa yogurt is my new desert versus cookies or chocolate. Research shows high-protein snacks increase satiety (Leidy et al., 2015).
- Plan your treats. Decide when and what you’ll have so it feels intentional.
- Micro-workouts: Add “movement snacks” like 2–3 min of jumping jacks, bodyweight squats, or a quick walk up the stairs after meals—this helps regulate blood sugar (Colberg et al., 2016).
- Nutrition tweak: Increase daily protein by 15–20g. Simple: add one extra egg, or a protein shake.
Mostly C’s → The Balanced Builder
You already have some control—you just need fine-tuning to stay consistent. Tips for You:- Focus on portions, not restriction. Use smaller plates to naturally eat less (van Ittersum & Wansink, 2012).
- Add, don’t subtract. Pack more veggies and fiber into meals. It fills you up and supports gut health.
- Micro-workouts: Try “habit stacking.” Example: 10 push-ups before your morning shower, bodyweight squats while watching tv, or calf raises while brushing teeth.
- Nutrition tweak: Track hydration. Dehydration is often mistaken for hunger. Aim for 2–3 liters of water a day.
Discipline Types
Tap or hover a circle to explore each type.
The Big Picture: Discipline Without Moderation
Ultimately, discipline isn’t about being perfect. It’s about designing your environment, routines, and mindset so the default choice is the healthier one. Here’s a recap of the most practical moves:- Simplify choices → meal prep, fewer trigger foods at home (leave the ice cream at the store).
- Use micro-workouts → tiny, frequent bursts of activity matter (it all adds up)
- Leverage swaps → higher protein, fiber-rich alternatives.
- Hydrate & move after meals → improves satiety (feeling full) and blood sugar.
- Know yourself → abstainer vs. moderator. Play to your strengths.
Just keep this in mind: You don’t need to fight your brain—you need to work with it. Discipline is less about willpower and more about systems. Think of it like setting up guardrails on a road: they don’t stop you from driving, but they keep you from veering off the road. Secondly, give yourself grace when things don’t go as planned!