Real Talk: Indulging Regularly Keeps My Weight Balanced

Health & Lifestyle

If you never allow yourself a treat or to indulge because it makes you feel guilty, I can totally relate. Especially if when you do eat ‘unhealthy’ foods you start binge-ing, and enter a cycle of self-lothing and guilt. Sadly, a lot of us have been there… myself included. This happens because…


Deprivation and restriction lead to overeating and bingeing.


This is why indulging should be a part of a healthy life and why it helps people actually stabilise their weight.

I used to be a chronic fad dieter. I would restrict and deprive myself with food. I would only eat diet foods that were low in calories. I would then break and eat something I was craving – ‘a forbidden food’ – and then I found myself unable to stop eating that food because of my ‘I’ve blown it… might as well keep going’ mentality. Then, I would bury myself in guilty thoughts.

This would also cause my metabolism and body stress, which made my weight very difficult to control.


I believe indulgence has helped me heal my relationship with food

Let’s reset our minds to embrace indulgence in moderation (I show you how to do this in my 8-week Program). I believe this is the secret to finding freedom with food, and still losing weight. It’s about remembering that you can always have more chocolate or another piece of cake at a later date. You don’t need to eat it all now. I believe it comes from a deep fear that there’s not enough food or a fear of not being enough.


Know that you are enough, and that you have enough.

Why can’t you tell yourself that you can have some later or tomorrow? Give yourself permission to have more. Tell yourself, ‘I can have more tomorrow.’ Often this will help you stop when you are full, and by giving yourself permission, you give up restrictive habits.


An exercise in indulgence


Here’s how:

  1. Firstly, you need to commit to giving up dieting for life. My book, The Healthy Life, goes into depth on how I personally did this. But dieting causes us to have an abnormal and restrictive relationship with food which often results in overeating, bingeing, orthorexia and a yo-yo weight. This is no way to treat your beautiful body.
  2. Plan for it: If you’re prepared and excited about the indulgence, you’re less likely to feel the guilt. I plan 1-2 treat meals every week. I commit to them because they allow there to be balance in my overly healthy life hehe.
  3. Avoid terms like “cheat meal” or “giving in”. You’re not cheating on anything or anyone. You’re not giving in, you’re in control and have made a conscious decision to indulge. You are just being human.
  4. Relieve the pressure to eat perfectly at all times. No-one does at all time. Not even nutritionists! And whoever does has a controlling relationship with themselves and this is NOT healthy.
  5. Let go of the negative self-talk: “I am eating too much”, “This food isn’t healthy”, “This food will make me fat”, “I have no willpower”, “I should be eating less” – these sorts of thoughts really do no good for our health. Let go of the word ‘should.’ Try committing to eating foods that fuel you most of the time… Then, relax with the rest and watch your body heal.
  6. Enjoy it! Sit down, savour your indulgence and be mindful about how you’re eating. Put away your phone, computer and turn off the TV – create a peaceful environment. Be thankful to have food and remember that it is abundant and plentiful. This is not your only meal for the day, so you don’t need to over do it. What’s the point in feeling bad thought after that beautiful indulgence? It only adds stress to your body. Breathe it out – let go. Remind yourself that it was good for your body and soul – and that your body can handle it.


Eating can be such a pleasurable experience. Don’t rush it and eat what your body is craving. Try your best to remove all judgement about what you are about to eat – instead, focus on slowly enjoying each mouthful. When you start to become a conscious eater you learn the art of moderation – you become aware of when you are full. Try your best to remove all judgement about what you are about to eat – instead focus on slowly enjoying each mouthful.


My Program is full of incredible tips to help you learn how to indulge in moderation! Find out more here.




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Gaia Retreat & Spa


The Healthy Life


JSHealth Vegan Meal Plan


JSHealth Travel Plan




14 Day Slim Down Plan - 2 weeks to a leaner you!


The JSHealth Shopping List - Stock up on these foods for a healthier household


Nutrition 101 - A step by step nutrition guide to optimal health


Emotional Eating Guide - Learn how to rebuild your relationship with food and your body


The Clean Life - An Expert Guide To Health From The Inside Out


Restart Plan - Cleanse your system in 2 - 4 weeks & reveal a slimmer, healthier you


JSHealth Partners


Hi Jessica, I believe in synchronicity so when I was guided to you .on FB I was intrigued and inspired. I turned 46 last week and my husband bought me your book. I wanted to thank you for sharing your wisdom in such a beautifully presented way. My  copy is now filled with tabs and post it notes with actual notes throughout. I am dairy intolerant since having my gallbladder removed 15+ years ago, I don't eat meat, very minimal gluten and was told 12 months ago my gut was not digesting my food properly so I wasn't receiving sufficient nutrients and taking supplements would be a waste of time.  My weight fluctuates tending to gain rather than lose but now I believe I have a tool to help me bring my body back into balance that I need for my health and longevity of life - so again thank you. The first few steps to creating a stronger path forward for my health has found its foundation in your beautiful book, The Healthy Life.

With kindest regards Samantha

I'm writing this email because I wanted to tell you how much I love your blog and how you really helped me in my health journey. Thank you for sharing all your advices and experiences.

When I started my studies, I was drinking lots of coffee and I was eaten the wrong foods, and feel bad about it, I wasn't at my best. So I had done some research on the net but at first I didn't found advices that are for me, and then I found your blog. It was exactly what I was looking for, good advices and healthy recipes. Now I'm following your advices on rest more, and snacks between meals and prep the meals and take time for myself to reconnect with my body and let go my anxiety, etc, and I have a more balanced life and have a new relationship with food thanks to you.

I bought your book and it's honestly the best book I have ever bought. I suffer from IBS and anxiety. I have paid so much money seeing naturopaths however after reading your book and all of your tips I'm noticing so much of a difference, so simple and easy to follow. And symptoms have dramatically decreased. Also you have helped me to relax. Currently drinking the protein health smoothie! Thankyou your amazing.


Hey Jessica!
I haven’t yet brought ‘The Healthy Life’, but I do have the clean life and your slim down plan! I would like to thank you so much for the knowledge your share and the message you put across about health and wellness. I’m studying Nutritional Medicine in Melbourne and absolutely love the philosophy that you share with your JSHealth community. The work you’ve done to show people that leading a healthy lifestyle isn’t boring, tasteless, difficult or depriving is amazing and hope to share the message myself one day. You’ve inspired me to start my own blog , to share the message and have taught me so many things about my own health! You should be proud of your achievements! Thank you again

- Jacinta

I searched for help and tips through the Internet and found Jessica Sepel. This is seriously not exaggerated, but she was the reason why I have dared myself to eat again, to have snacks in between, to nourish my body. I could slowly improve my negative thoughts about my body image and my stupid anxiety of gaining weight. Besides, The Cleanest Gut was awesome too! A huge thank you! Especially from my mum. Seriously, without you I wouldn’t be where I am now!


Congratulations on your new book! It looks absolutely gorgeous. I’ve been following you on Instagram for a few years and you’ve inspired me to slowly but surely eat healthier without giving myself a hard time when I don’t. It made me so happy (and weirdly proud) to see the Daily Mail article on The Healthy Life. I remember trying out your recipes before you even had your eBook out! I can’t wait to get my hands on the book. Keep up the great work.

– Sophie

Cooking in this way truly brought out the foodie in me and has instilled a huge passion for health and wellness! Life throws you hard and frustrating things sometimes but I truly believe that this is where we learn more about ourselves and what our passions in life are! Thank you for inspiring me on my journey to health and wellness!


I am a yoga teacher in Johannesburg and am thrilled to have bought your book today. I love making healthy, nutritious food for my family, friends and fellow yogis! Thank you for this book and your inspiration (had to share a pic of my book on my recipe stand in the kitchen).

– Helene

I bought your beautiful book during the week and told my bestie to go out and buy it also! I love love love it. It is the book I would give to my younger self if I could (I am 41 years old). Everything is just so sensible and informative and is definitely a book all teenagers should have. This should be a text book for girls becoming teens. I will love going back and re-reading it many many times and can't wait to make more of the recipes. Thank you Jess - you are an incredibly inspiring woman and you should feel so proud

Michelle Curtis

My fiancé bought your book and we have cooked some of your meals. Amazing! I love your outlook on a healthy lifestyle and your hints and tips with preparing tasty meals are fantastic. Thanks for reviving us to live a healthier lifestyle and get our bodies wedding ready.