How to Stop Overeating at Night

nutrition Oct 05, 2022
How to Stop Overeating at Night

I have a story about the value of a good teacher or mentor.  

As a coach I'm always looking for teaching opportunities to help my client-athletes meet their goals.  

Some clients want to lose between 10 and 50 pounds of excess body fat.  

Other clients are interested in gaining muscle.  

Some clients want to do both: Gain muscle and drop fat.  

Every Monday (Measurement Monday) our clients hop on the bodyfat scale and we write down their bodyfat percentage as well as their body weight.  

This allows our coaches to provide specific feedback.  

Tracking progress allows us to see what's working...  and what isn't.  

After 12 or so weeks we have 12 data points and can see some really nice trends.  

After 12 months we have a ton of data and can actually PREDICT how you will do in the future based on these trends.  

One particular client (we'll call him "Barnabas" or "B" for short) has been very loyal and dedicated to his workouts for many months.  

He rarely misses a session. He's highly intelligent, strong, and fit too.  

B's starting weight was 250 pounds and 29% bodyfat.  

His waist measurement was over 47 inches.  

Considering his height at 5"9", he fell into the "morbidly obese" category.  

Of course being obese can kill you. We all know that, including B.  

Ten months later he was down 22.2 pounds, weighing in at 227.8 pounds and 23% bodyfat.  

His lost 5 inches of fat from his waist, measuring 42 inches.  

Steady, excellent progress by any standard.  

Within the last few months, his bodyfat is starting to creep back on.  

Recently B weighed in at 234 pounds and 24% bodyfat.  

His waist measurement was up to 43 inches.  

Problem is, when it comes to nutrition he wasn't following my recommendations.  

In fact, he described a frustrating pattern of overeating at night and then feeling guilty

Coming home from the office at 5PM and watching TV and eating carb-dense foods like microwave popcorn, dried fruit, etc., etc.  

On top of that, he was drinking sugary drinks like sweet iced tea.  

His portions were mindlessly extra large.  

But he rationalized his poor eating patterns because he was training with me, four sessions per week.  

But you can't out-train a bad diet.  

Let me repeat: You CAN'T out-train a BAD diet.  

Heck, you could exercise three times a day and still get really fat unless you are following a portion-controlled nutrition plan.  

So I asked Barnabas a few simple questions to learn if he actually wanted to lose bodyfat.  

You see, I can't want a client to be successful MORE THAN a client wants it himself.  

In the book Switch, authors Dan and Chip Heath state, "Big problems are rarely solved with commensurately big solutions... Instead, they are most often solved by a sequence of small solutions, sometimes over decades."  

In lay terms, don't change too much too quickly.

One small solution is to batch-prepare your meals.

In my book, The New Fountain of Youth, I suggest you plan, purchase, prepare, and package meals twice weekly. It helps if you make it a fun family affair.  

I am in tune with my body, but B wasn't in tune with his.

Does this sound familiar?

If we work together, my goal is to focus on ONE small victory: Creating a daily schedule for you to follow.

It's important to keep it simple.


Because too many cues could make you feel overwhelmed and, as a result, paralyzed and unwilling to cease your bad habits that are sabotaging your goal of achieving a strong and lean body.

In the case of Barnabas, he wants to get his body weight under 200 pounds, his waist to 34 inches, and his bodyfat to 12%.

Deadline is, by his birthday 🎂, in six months.

So I created a simple, done-for-you daily schedule for B to follow.

Folks, B made a conscious choice to forgo certain things so that he can invest in the coaching he needs to follow his dreams of achieving a healthy body.

Sometimes, you just have to choose what is most important in your life.

And although getting the guidance and coaching you NEED, from the best personal trainer near Allentown, is the best investment you can make in your health, not everyone sees the big picture.

I became a Certified Strength and Conditioning Specialist in 1996.

And since that time I have observed a few traits of successful clients, who achieve their goals and then maintain optimal health for life.

Long-term, committed and successful clients have:

🏆 A love for the type of strength-and-conditioning activities we engage in,

🏆 Family/spousal support,

🏆 Grit and other character traits which allow them to be resilient when faced with adversity (injury, illness, family emergencies, financial issues...) and

🏆 An unwavering commitment to their own and their families health and well-being.

Unfortunately, this type of gritty person seems to be somewhat of a rare breed.

I'd say the general population gives up at the first sign of adversity.

But that's not you.

If you, or someone you know has at least 10 pounds of fat to lose, or at least 10 pounds of muscle to gain (or both), share this email.

Respond if I can help.

To your success,  

Coach Joe  

P.S. I can help you transform into the leanest, strongest, and happiest version of yourself...  

All you need is an Internet connection and a good attitude. If you'd like to work with me to lose weight, boost energy, and feel better you can start free for 14 days

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