PN Coaching is a weight management and weight loss coaching program that helps clients achieve their weight loss goals. The program has helped clients lose weight and keep it off, which is the ideal goal for all people. The program offers a comprehensive weight loss program, which consists of an online coaching session with a PN Coaching Coach, an online member checklist, and detailed online information on how to maintain your weight loss.

The debate over whether weight gain is a cause or a symptom of chronic illness continues. For some, it’s a challenge; for others, it’s a daily battle. Some dieters do extremely well at losing weight, but they have difficulty keeping it off. Some stay healthy and fit and manage to keep their weight down, but struggle to lose weight again.

In this blog post, we are going to talk about weight gain. The first question that comes to my mind is: what is weight gain and who is going to gain weight? To start with, I like to use a very simple definition of weight gain. Weight gain for me is when I gain more than 10 pounds of weight in a year. My goal is not to gain more than 10 pounds of weight in a year and I have been maintaining my weight since 2012. I am quite happy with my weight and I don’t want to change anything. So, what is the main culprit for weight gain for me? I gained weight mostly due to the foods I eat. I am not a person who follows a diet and I don’t try to

Last week, I shared some advise from Scrawny to Brawny coaching program participants about how “naturally” thin people may actually help bigger people lose weight.

This week, PN Coaching clients have the opportunity to repay the favor.

This week, however, we’ll be a little more lighthearted — dare I say, a little sillier.

Change is a struggle.

The Scrawny to Brawny guys, you see, are ninjas at one thing: understanding when they’re full. They, unlike the rest of us, have a decent sense of when to stop eating. They’re aware of their hunger and satiety signals.

Knowing when to stop eating is a beneficial thing for most people. But not for the S2B folks. To grow mass, they must learn to eat more than they are accustomed to. And most slim guys despise being overweight.

Like anyone wanting to improve their body, skinny males must learn to adjust their behaviors, as well as their perceptions of portion sizes and suitable dietary choices. And it’s difficult for slender guys to consume all those calories in the early stages.

Most PN Coaching clients are fairly proficient at overeating in Opposite World during the PN Coaching program. (I could teach those S2B guys a thing or two, having once out-consumed a squad of male MMA fighters during an all-you-can-eat sushi meal.)

However, getting lean necessitates learning to eat less. To lose weight, we must first understand what causes us to overeat in the first place.

  • Why do we consume too much?
  • What causes us to overeat?
  • What do we consume too much of?
  • What circumstances, foods, and practices make us more prone to binge eating?

You must do three things in order to modify any behavior (and so change your body):

  1. Take notice of what you’re doing.
  2. Recognize how your regular behaviors contribute to that behavior.
  3. Change your daily routines.

It’s why we employ a habit-based coaching approach. To improve their eating habits, PN Coaching clients — and anybody else attempting to lose weight — must first understand their own overeating behavior and how it manifests in their everyday lives.

So here’s the question:

What factors urge us to eat too much?

What advice may PN Coaching clients provide slim guys who want to eat more? What might PN Coaching customers (and anyone else suffering with fat reduction) learn about their own habits as a result of those tips?

This topic elicited a lot of laughter. I could almost hear the PN Coaching clients ruefully chuckling as they reflected on their own actions. Again, the majority of these recommendations are intended to be amusing (although there are some nuggets of wisdom there too). At the end, we’ll give you some solid advice on how to get lean and bulk up.

[Click here for a concise overview of this suggestion.] [Continue reading for more…]

However, these suggestions also provide insight into what environmental, social, and culinary cues encourage us to consume more. We overeat for a variety of reasons. Identifying them helps us see how our eating habits are influenced by our thinking, habits, and surroundings.

As a result, no matter what our aims are, we all learn.

Why do we consume too much?

Emotional eating is a type of eating that occurs when a

One of the main points made by S2Bs is that they have no emotional attachment to eating. Food is merely food to them. Clients of PN Coaching advise them to make a change. They believe that if you want to overeat, make food your security blanket.

“Just go get your heart broken. Suffer some serious life traumas and the weight will come on like stank on s#$t.””Imagine that eating could solve all of your problems, all of your life stresses. Roll up everything that’s bothering you up into a little ball. When you eat, you push this ball away. The more you eat and the longer you stretch out the experience, the longer you can chase your troubles away. This one always works for me!””Remember, food is not just fuel. You can fill all sorts of emotional voids with food — just fix your attitude. Feeling insecure and unwilling to take responsibility? Try mashed potatoes and meatballs (don’t forget the butter). Workmate got promotion instead of you? Time to say hi to Ben & Jerry. No sex in ages? Who needs it, peanut M&Ms wire the same circuits in your brain anyway!””Chocolate and pasta with a rich cream sauce will kill any emotion that you may want to avoid. Oh, and don’t forget to fill up your desk drawers with lots of cookies, crackers and chocolate covered almonds! They are chocolate covered – and healthy!”

Also, don’t limit yourself to eating at home. You work for eight hours a day, which is ideal eating time! Many workplaces are not just hotbeds of food availability, but they are also stressful.

“Find a work that saps your desire to live and eats away at your tension and frustration. By the time you leave the office, you won’t even realize how many calories you’ve consumed.” ”Have a look around your office for leftovers from meetings or organizations that have brought in birthday cake or other sweet snacks. Make friends with the sugar bowl-wielding coworker.” ”Work incredibly hard all day — like everyone else on the planet. Then, after work, indulge in all of your favorite foods as a treat for being so holy and having such a holy work ethic. It helps if you utilize the preparation of this huge meal as a way to unwind after a long day at work.”

If you aren’t depressed, another alternative is to use food to make yourself feel even better.

“Learn about food. It’s like you’ve actually discovered it. Consume foods that make your tongue sing. All nice things in life can be found in eating. Turn dining into a game, similar to a video game, where you earn points for different colored meals, cultural recipes, meats, and so on. Then you total up your points, and if you earn the greatest score, your mother will buy you an iPhone.”

Use food as a motivator. Alternatively, as a solace. Alternatively, it could be a source of distraction. Everything is fine.

What causes us to overeat?

Distract yourself while eating.

When you’re not focused on what you’re doing — when you can just make the act of eating repetitive and ongoing — it’s easy to overeat.

Master the art of distraction! Never, ever, ever, ever, ever, ever, ever, ever, ever, ever, ever, ever, ever, ever, ever

“Avoid eating while doing something else. It’s preferable if the other activity is as distracting as possible. Are you now engrossed in a video game? Consume a large bag of chips. Are you watching a game? Great, eat (and drink) whenever someone scores, strikes out, is sacked, or there is a commercial… or there isn’t one.” ”Keep yourself occupied while you eat. Television is wonderful for this, and you will gradually develop a conditioned reflex that watching TV equals eating.” ”Grab the quantity you’re supposed to consume, lay it next to you in pre-cut chunks (or in the shaker if it’s a shake), and don’t look at it again. Simply chew and sip, sip and chew, and enjoy not thinking about fullness signs at all because the diversion in front of you is far more captivating.” ”Set the bowl to the side and only finish multitasking when you can see the bottom.” ”For true marathon sessions, turn on a season of your favorite TV show or dust off War and Peace. I promise you won’t know where all the food went or why your jeans don’t fit.”

popcorn-tv

Eating in the car is a popular pastime that combines the stress of commuting, the immobility of being confined to a seated position, the convenience of fast food, and the diversion of driving into one convenient package.

“Multitask once more by rushing through the drive-through on your way to your sedentary (but oh-so-responsible) office job!” Simply grab a donut and a ‘double-double’ (coffee with double sugar and double cream) and you’re ready to go!”

Meals should be combined

Consider meals as a series of events rather than a single event. Rather, make a long-lasting eating episode out of the build-up and afterparty. Snacking while preparing dinner, appetizers, first and second courses, desserts, and clearing up people’s dishes while cleaning up the kitchen are all examples of this.

Frequently eat

“Take advantage of every opportunity to eat. There is only so much good food to go around, and if you don’t eat whenever you get the chance, you can lose out on something delicious. Going out for ice cream with friends? Take a chance! Who knows when you’ll get another chance like this? Are you going to the movies? Because it’s been a long time since you’ve seen a movie and you deserve it, buy the big bag of popcorn (with free refills) and additional butter and salty toppings.” ”It’s mealtime. What are the meal times? Just mindlessly chew all the time. You don’t even have to eat much – just eat constantly!” ”Never, EVER, EVER, EVER, EVER, EVER, EVER, EVER, EVER, EVER, If at all feasible, graze.”

Alternatively, don’t eat regularly.

You can also utilize your hunger rebound to your advantage by limiting yourself first and then utilizing it as an excuse to binge eat.

“Wait a long period between meals, then GO TO TOWN! and eat a big meal.” ”Make the decision to never, ever eat your favorite foods again. Depriving yourself of the things you enjoy prepares you for a binge.”

Eat fast

It takes around 20 minutes for our satiety mechanisms to kick in; on average, it takes us about 20 minutes to recognize we’re full. You might miss something if you’re too slow. So git-r-done as soon as possible.

“Fast eat. I grew up with a military father and served in the army myself. Have you ever seen Major Payne eat? That is only somewhat overstated. Don’t wait for your body to tell you it’s full.” ”Consider this: It’ll never taste that nice again. It’ll never be as fresh, crisp, or delectable again.”

Dine in a restaurant

Portion sizes are often greater in restaurants (particularly in the United States), and meals are prepared with extra fat. According to one study, while 76 percent of chefs said they offered “regular” servings of steak and pasta, the actual portions of steak and pasta they reported serving were 2 to 4 times bigger than the USDA’s suggested serving sizes.

Place an order for an appetizer, main course, and dessert.

Eat straight from the box or bag.

You don’t even need a plate or a bowl! That merely serves as a reminder of correct portion sizing! Either eat it directly from the box or bag (you are eating manufactured goods, right?) or upsize to a platter (like many restaurants have done)! Jars (such as nut butter) work well as well; simply take a spoon and get to work.

Then you can just eat as much as you want without having any idea how much you’ve ingested.

Consume from a larger trough.

Have you progressed from a single bag or box of food to a multi-bag or multi-box of food? It’s no problem. Let’s increase the quantity of the source even more: the all-you-can-eat buffet.

“Don’t pre-portion your meals; you’ll eat more of it if you had a larger piece. “The buffet is on your side.” ”Come to the South, where all-you-can-eat buffets and festivities are a way of life. Every weekend, it seems like there is a new food festival. The seafood festival is this weekend: any type of seafood, boiled, broiled, grilled, fried, stuffed, fried, raw, fried… did I say they adore fried food here?”

buffet

What do we consume too much of?

Consume high-calorie foods.

Consume the highest calorie-dense foods you can.

“Pasta is great stuff — think of it as a vessel to smuggle in some big amounts of fat, in addition to the heaps of carbs you can get from one load.” ”I know a girl who was baffled as to why she was gaining so much weight… She had began adding an entire avocado to her breakfast smoothie every morning, it turned out. It’s a veggie that’s high in good fats! Isn’t it true that if a little is excellent, a lot is better?”

Eat a lot of food.

Don’t be concerned about getting the measurements right. Simply fill it full.

“I believe I have a vision impairment that causes 2 tablespoons of peanut butter to seem as 1 tablespoon. That’s something I should check into… Make sure a tablespoon is very heaping, at least two inches tall, especially if you’re eating it straight from the jar. Isn’t it still a tablespoon?”

Mix it up by eating things on top of other things.

Humans are drawn to a wide variety of foods, and we enjoy combining textures and flavors. The more interesting a meal is, the more we like it… and the more we’ll eat it. So use your imagination when it comes to toppings and sauces.

“Every vegetable I’ve ever tried with shaved Parmesean cheese serves as a really good and calorie ‘garnish.’ (Actually, as a kid, I dubbed it a blizzard, if that gives you any idea of the amount devoured.) Reapply once the top layer has been eaten and the green has returned.”

Use the glycemic index to your advantage!

Appetizers were created with a specific purpose in mind. As a warm-up, find a few basic carbohydrates.

“To spark your appetite, eat a teaser meal of sweet carbs 15-30 minutes before your major meal. This is a method I use with my two-year-old when he’s too busy playing to eat a decent dinner… I start with some fruit and maybe a little apple juice, then feed him scrambled eggs, chicken, or a peanut butter sandwich, which he devours.” ”Have you ever noticed that dipping into the bread basket before a meal causes you to consume more of your main course? Pay attention, scrawny dudes! That bread basket is your friend… will you now place it at your end of the table?” ”If I was full before my plate was emptied at a restaurant, I would purposely eat something high in sugar/starch (like fries or dessert) to get hungry again sooner and eat more of my dinner.”

What circumstances, foods, and practices make us more prone to binge eating?

Give in to peer pressure

Make sure that someone else fills your plate to the brim, and then cleans your plate. It would be an insult or a waste of food if you didn’t finish it all, even if you were stuffed.

Remember that others are observing and harshly condemning you for not eating enough.

“Clean your dish or Mommy will stop liking you. That goulash took your mother all day to make! You’ll eat every bite or you’ll despise your mother! This will reverberate in your mind for years.” ”At social gatherings, take your cues from others rather than your own body. Even if you don’t like nachos, go ahead and eat them if other people are. The same goes for any other oily snack that may be available. Even if you’ve just eaten, go ahead and do it! “Eat a little more.”

The diet of see food

If it’s out of sight, it’s out of mind. Remember to have that food with you at all times.

“Keep food in your range of vision at all times. Food that can’t be seen can’t be consumed, and it can’t influence whether you want to eat or not. If food isn’t available, most people will forget about it.” ”Identify a trigger food and keep it out in the open, such as on the kitchen counter. Take a small bite every time you pass by. Before you know it, you’ll be devouring everything in sight.”

Use your imagination as you eat.

“Visualisation! ‘That meal on my plate is a source of energy for my muscles. ‘I need to stoke the fire and feed the furnace.’

Set a goal for yourself.

Isn’t it true that the more you cook, order, or buy, the more you’re forced to eat? So push the limits and conceive of food as a mountain that you should climb just because it exists.

Get your calories by drinking them.

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“At least once a day, if not twice a day, drink a coffee-based foo-foo drink with a sports carbohydrate (waxy maize latte with sweetened rice milk, anyone?) and a scoop of protein powder… Rubbermaid’s “chuggables” are ideal for a protein beverage on the run.” ”You can do it! Milkshakes, fancy Frappuccinos from coffee shops, juices, beer, white Russians… When it comes to real eating, though, don’t stuff your stomach with calorie-poor liquids (such water, of course!).

Find sedentary hobbies that you can perform while eating.

If you can obtain additional food cues while doing these things, that’s even better. Food advertisement on television, for example, increases automatic snacking, according to a Yale research.

Also, avoid overdoing it.

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Seek for the help of family and friends.

Remember that folks who are close to you can help you make changes. Food is something you can share!

“Find a pair of 2-year-old twins and spend the day with them. Trying to stop the biting, hitting, screaming, and constant tantrums can have you bingeing on sinful carbs and chocolate. Alternatively, wait till they’re sick and all they want to do is sit on the couch with mom (or dad) and watch movies. Then waste your time mindlessly eating on chocolates and crisps while watching Shrek 45 times.” ”Eat with someone much bigger than you on a daily basis. At every meal, make sure your quantities are equal to or greater than his.”

Soldier, you’ve got to put up with it.

Don’t pay attention to your body’s signals. Ignore social interactions and politeness. You’re a food warrior in the midst of a battle.

“If all else fails, eat… I mean play… through the pain.” ”Stay away from the conversation. You’re not done until the plate is completely clean. It’s ideal to complete your dinner before you’re too full to allow for a second helping. If there are still tortilla chips or bread sticks on the table, they must be consumed.”

Conclusions and suggestions

Okay, now is the time for me to stop being ridiculous. What lessons can we learn from this?

Remember how we began by asking a few essential questions?

  • Why do we consume too much?
  • What causes us to overeat?
  • What do we consume too much of?
  • What circumstances, foods, and practices make us more prone to binge eating?

Also, keep in mind that you must do three things in order to modify any behavior:

  1. Take notice of what you’re doing.
  2. Recognize how your regular behaviors contribute to that behavior.
  3. Change your daily routines.

Let’s take a look at what this means for each group now.

How to Eat to Lose Weight

  • Take note of the reasons you might overeat, particularly your emotional relationship with food.
  • Take note of your food-related habits and rituals, such as:
    • consuming food when distracted
    • consuming food too quickly
    • eating on a regular basis
    • terrible food choices when eating on the fly
  • Take note of how you react to social cues and eating situations. You are not obligated to eat simply because food is available or because someone proposes it to you.
  • Plan meals and food choices ahead of time, as well as portion amounts. Don’t rely on “eyeballing” things or attempting to eat healthy without any preparation.
  • Don’t restrict yourself excessively or focus on deprivation. You’re more inclined to compensate by overeating later on.
  • Choose calorie-dense meals, like as veggies, that are lower in calories but larger in volume. Don’t drink your calories unless it’s a pre-planned, correctly sized Super Shake.
  • Don’t fool yourself about what constitutes “healthy.” Also, keep in mind that you can overeat “healthy” foods.
  • Throughout your meal, be mindful and aware.

Gaining weight by eating

  • Fattier cuts of beef (preferably grass-fed/pastured so it has a favorable fatty acid profile), fatty fish, coconut, avocado, cheese, almonds, and other calorie-dense foods to look for. Any protein and fat combination is a good bet.
  • Good fats should be added to everything:
    • salads with avocado and olive oil
    • Super Shakes can be made with nut butter and coconut milk.
    • butter the vegetables with grass-fed butter
    • In your coffee, use grass-fed cream (or coconut milk).
    • Sushi with salmon skin
  • Calories are easier to drink than to consume. Super Shakes are a versatile eating option.
  • You may have to ignore your physical hunger and fullness indicators in order to consume more. Distraction could help if you’re focusing too much on being full.
  • Snack. With a little protein, a couple handfuls of almonds or a few bits of coconut go down very smoothly.
  • Make use of the strength of social support. Many people prefer to eat among others rather than alone.
  • Make it delicious. It doesn’t have to be sugary, and you don’t have to eat plain chicken breast and steamed vegetables all of the time. Look for tasty meat cuts (pork belly or chicken thighs, for example), high-quality artisan cheeses, cold-pressed oils, and fresh seasonal ingredients, among other things.
  • Make a sauce out of it. Whether it’s a sprinkling of shredded cheese over vegetables, a dollop of peanut sauce on your satay, or a decent olive oil… Give your meals a little extra oomph.
  • Mix it up a little. Hunger is stifled by boredom. There’s a world of interesting cuisine just waiting for you to discover it.
  • Take time to savor and enjoy your food. Now is the time to learn to enjoy delicious cuisine and gourmet cookery if you don’t already.
  • Learning to cook will increase the variety and quality of your meals. (It also makes you more appealing… Imagine how gorgeous you’ll be with muscles and culinary prowess!)

Additional reading

The End of Overeating: Taking Control of the Insatiable American Appetite, by David Kessler.

Brian Wansink’s book is titled Mindless Eating.

Hungry: Lessons Learned on the Journey from Fat to Thin, Allen Zadoff.

 

 

 

 

Frequently Asked Questions

How can clients gain weight?

Clients can gain weight by eating a lot of food.

Can a personal trainer help you gain weight?

A personal trainer can help you get in shape, but they cannot make you gain weight.

What food choice would you advise for someone who is trying to gain weight?

I would recommend a high protein diet that includes vegetables and lean meats.

This article broadly covered the following related topics:

  • scrawny to brawny review
  • scrawny to brawny
  • registered dietitian personal trainer near me
  • nutrition and lifestyle coaching courses
  • macro nutrition coaching
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