Any teachers out there?

gold5002009

Hi all,

I am a primary school teacher and have seen my weight balloon 3 stone since I started teaching almost 2 years ago. It is because I am on the go all day and need quick energy fixes to keep going throughout the very long day I have so eat crisps, chocolate or grab a sandwich for lunch. I am in work from 7am until almost 6pm every day so find myself bingeing when I get home too because I feel starving.

Does anyone else have this problem? Anybody else a teacher or in a profession with similar issues?
Any guidance or help would be appreciated!

Thanks!

choppie70

I teach 3rd grade. I am usually at work from 6:30 am to 5pm, so I bring all the food that I am going to eat during that time and I try to prelog it. I try to bring things will a lot of protein and fiber to keep me full throughout the day. When I get home I try to snack on either carrot sticks, celery or cucumber. It helps to curb my hunger for not a lot of calories while I am preparing dinner.

nvmomketo

I used to teach. I found packing snack foods like cheese slices, pepperoni sticks and veggies helped. Try packing enough for snacks and make extra at dinner so you can have leftovers for lunch. I know I usually worked through lunch but I could usually find a few minutes to eat a meal. Worst case scenario, I ate lunch after classes but that still sustained me until I left work a few hours later.

amarz298

Im a special education teacher. I feel the same in the beginning its hard because of feeling hungry all the time but for me my body gets used to the 3 times I'm going to feed it each day. Having eggs for breakfast really seems to help me. It keeps me full til lunch. I also keep one veggie to eat when school gets out until I make it home for dinner. I am usually home by 4:30 so it is a little easier for me.

bandnerdtx

I'm an assistant principal, and I know exactly what you mean! I rarely even have 10 minutes a day to sit and eat lunch, so quick fixes are my staple. I think the best way to overcome this is to just pack you a lunch box full of healthy treats for the day. I pack carrots, cucumbers, celery, grapes, oranges... basically all kinds of fruits and veggies, and some quick protein fixes like bags of nuts, cheeses, etc. I don't know if they are available in the UK, but here we have Oscar Meyer Protein Packs. They are a godsend! Even if you don't have them there, you could make some for yourself on Sunday evenings and have them ready for the week!

Psychgrrl

I make food in bulk on the weekend and pack small meals to eat throughout the day. I also love protein shakes and find them very convenient.

This coming week is grilled chicken, black beans, quinoa cooked with bone broth, assorted frozen veggies, and apple cinnamon protein pancakes. I also have low carb raisin bread, light string cheese, tuna/salmon and quest bars just in case.

pmaia

I have similar problems..I leave at 4AM for the gym & work and get home @5 PM..when I'm cooking supper is my challenge time..I also have trouble drinking water since there is no time to use the bathroom..I am going to try to prelog the night before..

sarahredhaira

Yes I have the same problem. I was coming home from work ravenous and eating whatever I could lay my hands on, before making dinner. At the moment I am planning meals in advance and using the slow cooker whenever possible. In adding grains or rice to my lunchtime soup and taking extra food to school so I'm not coming home hungry. I always try to eat something before I come home, often a banana and some other fruit. Seems to be working for now!

gold5002009

These are really great ideas! Thank you!

elsinora

Not a teacher but I am on the go and working from 6 til 6. Biggest tip, especially if you seem to "grab on the go," is to ALWAYS have snacks and packed lunches on hand. Always have protein with your snacks or meal which can be consumed quickly if you don't get to sit down and eat for a while and it'll keep you fuller for longer boiled eggs are my favourite, flavoured rice cakes, wafer thin ham or something, pre-weighed and baggied nuts, bananas for energy earlier in the day, peanut butter on oat cakes.

Honestly if you have lots of these easy / quick to eat stuff you won't want or need to grab any old crap you see and when you get home you won't be as ravenous

arditarose

I'm a private early education teacher so my schedule is different every day, but many days of the week I'm out of the house for 12 hours door to door. I prelog all my food. Weigh it out the night before and bring it with you.

MelaniaTrump

Almonds in a baggie every day in your purse. A serving size is about 23 almonds? Perfect amount.

anniemac08

Primary teacher here. Packing a lunch from dinner leftovers helps me a bunch, as does packing many healthy snacks to keep in my classroom. Luckily, I have a fridge in my room where I can keep cheese sticks, fruit, veggies, etc. Drinking water is difficult since restroom breaks are rare!

I tend to binge when I get home if I haven't made a meal plan for dinner, so it helps me to create a weekly meal plan before grocery shopping on the weekends. That way I know what I plan to make for dinner and that often helps me avoid just grabbing whatever's near to inhale.

SingingSingleTracker

gold5002009 wrote: »

Hi all,

I am a primary school teacher and have seen my weight balloon 3 stone since I started teaching almost 2 years ago. It is because I am on the go all day and need quick energy fixes to keep going throughout the very long day I have so eat crisps, chocolate or grab a sandwich for lunch. I am in work from 7am until almost 6pm every day so find myself bingeing when I get home too because I feel starving.

Does anyone else have this problem? Anybody else a teacher or in a profession with similar issues?
Any guidance or help would be appreciated!

Thanks!

Yes, I teach. Same applies to any profession: CICO rules. Make sure you are eating at a deficit to lose weight if that is your goal. I find a cup of black coffee in the afternoon around 2:30 - 3:30 pm squelches the hunger bug and gets me through with full energy until the evening meal. Some nice protein like an ounce of unsalted nuts can be a big afternoon boost as well to help avoid the evening binge.

You can do your exercise in the evening before or after you eat. Increase the duration on weekends and target the holidays for even more exercise.

It's not just teachers that have such a schedule.

Psychgrrl

I work out after work and leave for the office every day with my wheelie cooler filled with food and water, my gym bag on top of that and my briefcase. When I came home one night, my neighbors asked, "What airline do you work for?" They thought I was a flight attendant because of all the bags.

Mezzie1024

I work 9-10 hours daily as a teacher as well, but I actually tend to lose or maintain while school is in session. I prep my lunches and snacks for the week on Sunday afternoons and prelog everything for the week then (breakfasts and dinners, too). It keeps me on track, helps with grocery shopping, and helps with not creating food waste. If you were to look at my diary, you'd see that I've actually already logged most of next week with a bit of wiggle room since my husband likes to cook,

We have super short lunch periods and can't leave campus, so granbing something to eat during the day is impossible. We do have a snack shop for the kids, and I'll occasionally get a string cheese or coffee there, but most of the selections are pretty healthy, so if I did go overboard it would be negligible -- there's no candy or calorie dense items, and everything they sell has to meet certain nutrition guidelines. I'm allergic to 90% of what's in school meals, so the less healthy options are not options for me. That's both helpful on the one hand and really annoying on the other on days I leave my lunchbox on the kitchen counter.

Zellyrus

Preschool teacher here! I'll just thumbs up what everyone else has said, take ALL your food with you from home, not just your lunches. Measure out your 2-4 little 100 calorie snacks and plan exactly when you're going to eat them. I eat mine during my 10am planning period and then at 2:45 after the kids are gone.

BottomsUp23

Primary teacher here too and always looking for something fast and cheap- which lots of times has been junk. I have a small fridge in my room so I'm gonna try to keep fresh fruits and veggies portioned in there and maybe have a motivation wall for me and my kiddos to encourage them to eat fruits and veggies each day too.... Lead by example I guess. Any quick food tips would be great too!

wildfire1204

High school social worker here. I definitely understand. This is actually where I'd get caught up-- daily i'd eat a banana at 7am, drink water throughout the day, work through lunch, and leave work around 4:30 - 5pm. By that point, I'd be famished with a headache, so I'd stop and buy something horrible and quick on the way home (working 40 mins. from my house doesn't help). I'd also then eat whatever my husband was cooking that evening because I was too embarrassed to admit just how often I'd come home full from junk food. Craziness, and the weight piled up since I'd then overcompensate. Packing fruits and nuts that would last in the car for that after work stretch helped calm that down.

zcash_91

Middle school teacher here, I understand the stress n exhaustion that can lead to over or under eating. I find that pre planning my meals helps. It sets specific standards for me to meet. Also I workout after school and drink plenty of water/coffee to get me through the day! Best of luck to all in meeting your personal goals and objectives!

pollypocket1021

JanetYellen wrote: »

Almonds in a baggie every day in your purse. A serving size is about 23 almonds? Perfect amount.

That's a lot if almonds. Make sure you weigh them, they are very calorie dense.

MlleKelly

I pack my lunch every night before I go to bed so that when I get up in the morning, I just throw in an ice pack and go. Breakfast is usually oats, yogurt, protein shake, or toast (fast!), sometimes cereal. I make sure I have a snack in my lunch box that I can eat between class periods (again...protein shake, yogurt, baby carrots, piece of fruit). My lunch can range from last night's leftovers to pre-packed salad to a can of Progresso soup to rice and beans and veggies. I also keep a box of FiberOne bars or Quaker granola bars in my desk for just in case hunger emergencies.

Planning ahead is a teacher's best friend. Seriously. In every facet of the job.

vespiquenn

Primary art teacher here, and I have to say that I agree with the above posters with pre-logged meals. The weekday is usually the only time that I pre-log up to the end of the school day, but I often eat the same thing every day during the week and change it up at night. I will admit that I am not a morning person; I go to the gym at about 78pm at night, after dinner. I have a 45min commute, probably more now that there is ice and snow, so waking up at 3am to workout is just not an option.

Just keep working at what works best for you. I have found that keeping my workouts scheduled just like I would work or an appointment really help with laziness. And for intake, pre-logging meals may be your best bet. It will also help to really see if you can add in a snack to help with hunger at the end of the day, or if your goals are possibly too aggressive at the moment.

groversa

I also teach the little guys. The only time I end up gaining weight is when I give in to munching during their snack time or lunch times since teachers can take some food. Ive been good about not doing that lately. When I'm losing weight, I tend to bring my own lunches and snacks. I work from 7:30 until 4:30/5. I start my day with a shake giving me lots of protein so I stay full for a good amount of time, then if I get hungry before my lunch break I have a snack that I brought from home (it tends to be a banana, sometimes an apple or some sugar snap peas, something that will give you that satisfaction of munching on something but not to hefty). Around 1 I eat lunch, which I bring from home. You can make a batch of homemade soup on the weekends and bring that, a sandwich with some fruits and veggies, sometimes if I am in a rush and forgot to make something I will just bring a smart one meal. I try to have some fruit and some veggies every lunch time. From then until about 4:30/5 I am not too hungry so I am pretty hungry when I get home and have an earlier supper. Keep a water bottle with you at all times, water helps you from feeling empty. I find that water bottles with straws are extra helpful, I seem to drink way more water from those since they are so easy for access even when you are in the middle of something. Move around with your kiddos as much as you can. I usually shoot for at least 8000 steps by the time I get done with work. Feel free to add me for support or any other questions!

MlleKelly

http://mywholefoodlife.com/2013/08/17/12-make-ahead-breakfasts-for-back-to-school-mornings/#1sRlC5PVqm1EmbWU.32

2manyhats

I also teach little ones. Have to agree with previous posts- plan ahead and prep! I don't tend to work as late as you but 3 afternoons a week I pick up our grandson from daycare and we keep him until 7, he keeps us extra busy! We plan all dinners and prep all veggies on the weekend. It seriously saves our sanity!

aubreyjordan

I teach K and completely understand. I'm pretty lucky that their lunch and specials (my plan time) are spaced out reasonably well, so I can drink enough water. That in itself helps a lot, though I totally understand that not being feasible. My kiddos have lunch at 10:30 am, so I just have a Dannon Protein Yogurt Shake and a cup of coffee for breakfast. For lunch, I may make a PB&J with low calorie bread, a tbs of PB, and some reduced sugar jelly (usually on days I plan to go to the gym because this is a little calorie/carb heavier than my other main lunch options), have two boiled eggs, or some lunch meat paired with a Greek yogurt, carrots or cucumber slices, and a cheese stick. During their snack time (2 pm), I'll have a Combat Crunch protein bar. If I'm going to the gym after work, I'll have either a banana or apple with a cheese stick on the way to the gym. Then dinner is usually a protein, rice, and veggies. I'm a picky eater, so that's why my menu is pretty much the same every day. Like I said earlier, I'm lucky to have a schedule where I can use the restroom and eat at reasonable intervals.

A side note: When I started last January, my goal was pretty low, ~1350 calories. I eventually got a Fitbit and it showed me that I take way more steps than a sedentary person, so I changed the settings and raised my goal. That helps A LOT. I felt a lot better, and found it easier to lose.

Mistyvs

I teach 4 and 5 year olds. I started in October of 2014 and have gained 20 pounds since starting. It's really disappointing because I was in the best shape of my life and was training for a marathon when I started. I've regretted it ever since and plan on leaving at the end of the school year, in June. It's so stressful and the days are so long that when I get home, all I want to do is sit on the couch and eat candy. I deserve better than that, and so does my family. Luckily, I'm in a position to quit my job so I can go to the gym, lol. That's what I tell my husband all the time, but that's not the primary reason. Just an added perk!

ModernRock

gold5002009 wrote: »

Hi all,
I am a primary school teacher and have seen my weight balloon 3 stone since I started teaching almost 2 years ago. It is because I am on the go all day and need quick energy fixes to keep going throughout the very long day I have so eat crisps, chocolate or grab a sandwich for lunch. I am in work from 7am until almost 6pm every day so find myself bingeing when I get home too because I feel starving.

Somebody working from home can complain that they have constant access to food, and would do so much better not over eating if they spent half the day in an office. There's always an excuse, so you have to get a grasp on the "why" you eat more food than your body needs. If you have been gaining weight, then you do not the lack energy you need. But, perhaps the food you eat could be more filling. Perhaps you are eating for emotional/psychological reasons.

Lots of people don't eat much for breakfast or lunch, and yet they don't binge when they get home. Do you have a plan for what you are going to eat before you get home? If not, then that's a good place to start.

scolaris

I'm a sub, so everything you said but the fridge & restrooms are in a different place every day as well! ;-)
I never know WHAT I'm walking into, so I pretty much arrive with every tea bag, every water bottle, every scrap of food I'll want that day. I don't like to snack much, but I carry some non perishable snacks in case the kids are snacking & it makes me hungry. I usually bring a homemade wrap of some sort because I can eat that quickly even if there's no one to cover my lunch. Some fruit; some nuts. Quick protein like a boiled egg or mozzarella stick.
The advantages to substitute teaching? I routinely get 5000-10000 steps in my work day. I can leave by 3:30 at the latest & begin a workout when other folks are still finishing up at their offices. And since I move around to different school sites there are always fresh walks or hikes in the vicinity.

Marianna93637

High school teacher here. I was able to lose 33 lbs last year from November through June. I actually lost the most weight while working, during winter break I lost nothing. During the summer and since September I gained back 10 lbs, mostly because I got comfortable and wasn't following my routine as closely.

This is what has worked for me:
- prep and log my lunches for 5 days. I often eat the same things for 5 days, which doesn't bother me, sometimes it's 3 days then I add to it. For example I make rice in my crockpot (red rice with diced tomatoes is my all time favorite) for 5 days and veggies and meat for Monday through Wednesday at least. Then Wednesday I might cook a different type of meet and vegetable. I'd say this was 75 % of my success.
- my lunches are always cooked, never sandwiches or cup of noodle soups. Usually at 300 calories they fill me up. Mashed potato or rice, meat (chicken, lean pork or sometimes beef) and lots of steamed veggies. Sometimes I take a huge garden salad and 4 ounces of meet that I heat up in the microwave and then mix it. Very tasty
- I have a bad habit, I don't eat breakfast, but I do drink coffee throughout the morning, so that's my breakfast basically. Even if I ate breakfast, I would still the same as usual throughout the day, so I don't. I'm not saying to do this, I'm just saying this is a flaw I have.
- I do eat a snack during our break (10:40 am)
- lunch is at 12:30
- we're done at 2 pm, when I come home I eat something light, if we have a meeting I eat a snack
- I pack non-junk food for snacks or extras for after school or if I'm hungry. Luckily I brought in my fridge and microwave, that makes things better. These food items are:
- granola bars, protein bars
- non-fat yoghurt, non-fat Greek yoghurt
- crackers in ziplock bags, 1 ounce so I can easily log it
- apples, bananas
- nuts
- I just recently discovered that packaged Miso soup tastes like the one you would get in a restaurant. Easy to make with the microwave, very satisfying (warm and salty) and only 30 calories. Sometimes when I feel hungry, that's all I need

If you work long hours I would suggest to have enough good quality food at hand so that you energy and you don't starve yourself. This way when you get home you don't feel exhausted and you won't binge eat.
Nits can be high in calories but they're also healthy and filling. Maybe you can make your own trailmix with nuts, dried fruit, crackers, etc? Drink some milk with it and you'll be surprised how much energy you have.

Don't forget to drink water! I have a huge water bottle with a large opening and I always add fruit. Usually just frozen strawberries or berries, sometimes oranges, lemon with mint, etc. It changes the color of the water and looks pretty. I really don't think this infused water helps you lose weight as many claim, but for me, because it looks pretty and tastes like fruit, I tend to drink it all. Plain water, I hardly touch.