Add vs. Restrict

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If you’ve ever tried a super rigid diet, you already know how this story often ends. At first, you feel motivated and “in control.” You cut out sugar, carbs, treats, wine, fun and anything deemed “bad.” However, over time, the restriction begins to feel burdensome. Deprivation creeps in. Cravings get louder. Then comes the binge, the guilt, the negative self-talk, and sometimes even a sense of failure or low mood. It’s not because you lack willpower. It’s often because extreme restriction works against human nature. So, should you add vs. restrict?

Restrictions Can Backfire

When we tell ourselves we can’t have something, it suddenly becomes all we want. Food becomes moralized. Enjoyment turns into stress. Over time, this on-again, off-again cycle can lead to binge eating, disordered patterns, and even symptoms of depression. Mentally and physically, it’s exhausting.

Add Instead of Restrict

Try adding instead of restricting. This approach is far more sustainable and kinder to your body and mind.

Rather than starting with what you “shouldn’t” eat, start with what your body needs. More fiber. More protein. More nutrients. More hydration. When you add these things in, you naturally crowd out excess without feeling deprived. You still get to enjoy your favorite foods…just in a way that feels balanced and supportive.

This approach meets you where you are. No perfection required. No all-or-nothing thinking. Just small additions that gently shift your habits over time.

11 Simple Ways to Practice Add vs. Restrict:

1 – Love pizza? Keep the pizza. Add veggies, extra protein, or start with a big salad first. You’ll find that you will naturally eat fewer pieces of pizza.

2 – Instead of a large latte or cappuccino, order a medium and add a piece of fruit on the side.

3 – Enjoy wine? Drink a full glass of water between each glass to naturally slow down.

4 – Craving donuts? Add a protein shake and enjoy one donut instead of two.

5 – Eating pasta? Add grilled chicken, shrimp, or lentils and some veggies to the dish.

6 – Snacking on chips? Add hummus, guacamole, or a protein source alongside them.

7 – Grabbing a piece of fruit for breakfast on the go? Add some protein like Greek yogurt or a protein smoothie so it keeps you more satiated and less likely to make a less-healthy choice later.

8 – Dessert lover? Add berries or yogurt with your dessert for fiber and balance.

9 – Chocolate lover? Add dark chocolate into your snacks.

10 – Afternoon slump? Add movement or hydration before reaching for more caffeine.

11 – Late-night snacking? Add a calming routine like tea, stretching, or reading before food.

Healthy nutrition doesn’t mean eliminating your favorites. In fact, allowing them often makes healthy habits more sustainable long-term. When you focus on adding what supports your body, you may find you naturally want less of what doesn’t.

Yours in health & fitness,
Sherri McMillan

Make Starting Easier – The Most Important Step

Make Starting Easier – The Most Important Step