Workaholic needs some advice

HauntedWebbys

I know I need to eat healthy. I have read article after article about it, but the reality is I work 12 to 18 hours a day. I can pinpoint that my 650 cal coffee's did not help me at all after drink 4 or 5 a day. I can cut that, no problem after the caffeine headaches wear off. I've given up my soda addiction after 15 years of trying to give up Dr. Pepper. So I'm good there. I love veggies and eat, what I thought, was a fair amount of them. I tried nutrisystem, but couldn't stand how salty their food was. I tried weight watchers, but couldn't stand to eat that many times a day. Just the thought of having to eat that much turned me off of food. I just do not have a lot of time to cook. Mostly I just end up not eating sold food, drinking my calorie intake each day. I do not have a lot of time to figure out things, and would love to have someone just tell me what to do. The problem with that is, what happens when the coaching stops? Most likely all the weight comes back due to bad habits. My docs says my sugar, blood pressure and cholesterol levels are fine. All these nutritional numbers mean nothing to me.

What does someone like me do? How can I figure out all this stuff in a crash course that is very simplified? I eat when I bored, like most people. When I find something I like, I eat too much of it. I have no snack or junk food in the house. Work has no vending machines, thank goodness. I'm a smart person, but I feel super dumb when it comes to what I should eat.

I feel extra whinny today :sad:

Anyway, any suggestions would be very helpful.
:flowerforyou: Webby

MorningWhispers

start packing your lunch - either whatever you have for dinner the night before, set enough aside for your lunch the next day. Or make sandwiches or wraps with deli meat - ask the person working the deli which of their turkey, ham or whatever meat you like has the least amount of preservatives and artificial flavors. Ask for taste if you aren't sure you'll like it.

Take fresh vegetables and fruit in your lunch as well.

If you have no time to cook, get a crock pot and start planning on making crockpot meals - get everything prepared the night before and in the morning just turn on the crockpot and walk out the door. Come home and dinner is ready.

Cp731

being a workaholic does not give you a free pass to indulge in 500 cal coffee's

if you know the next right thing to do is going to get to a healthy place physically wouldn't it be worth exploring?

so you die from a heart attack from over eating or over working

you have to be able to make a life decision

ETA not trying to be rude

grimendale

You know your schedule, so prepare for it. I work 70+ hour weeks, so I feel you pain, but I bring lunch with me and pack several smaller things for throughout the day (fruit, nuts, protein bars, minybel cheese wheels, etc.) and fit them into my calories and macros. When I get home, I do my hour of Insanity, and then I eat a lot of food. The foreman grill is my friend since I can cook a lot of things on it with relative ease. You're not going to find the time to do this, you have to make it. If your health is a priority, you'll make it work somehow.

HauntedWebbys

Crockpot, now that is a good idea. MourningWhispers. I could make several lunches in one of those fairly easy. Now deli meats, I would have figured they would be loaded with salt. Do you noticed a brand that seems better than others? or is there something on the label that should absolutely be avoided? calories being to obvious.


Cp731, I'm not worried about that. That is for people that stress at work, I do not stress. I just have long hours and I enjoy what I do. My choices are sitting at home bored or working. I happen to prefer to work. No different than someone that works 8 hours, then sits on their butt the rest of the night troll others. And, no that was not aimed at you. I realize I do not have a free pass on the coffee, but never realized how many calories they were until I looked it up today. Besides I do not over eat, I actually do not eat food all that often but I consume to many liquid calories. I also drink more water than the average overweight person. Now this is for you. If you can't support someone or give some useful advice. If all you can do is be snarky towards other, it would be best to just not post. Everyone's life style is not the same as yours, get over it. So, be useful or go away. I mean that in a nice way.

HauntedWebbys

fit them into my calories and macros.

Macros? I know what that means in my world, but what does it mean in this world?

mahanaibu

I know how you feel. Last year, I felt as though I'd have to be laid off to be able to lose weight! I don't work as many hours as you, but there still are a lot of things you can do. We live in a world of pre-prepared foods, many of which are good for you. You can pick up pre-roasted chickens at almost any market, pre-cut and washed lettuce, cut up broccoli, pre-shredded cabbage. Have some roast chicken for dinner, throw a potato or better a sweet potato into the microwave for 6 minutes or so, have some salad with a low-calorie dressing. then throw some more of the lettuce into a plastic bowl, and cut up some of the chicken into it. Buy a bag of pre-sliced almonds and throw some of those into your salad, too.

Cook some huge amounts of healthy stuff on weekends, especially stews with lots of veggies. Put them into individual plastic containers and stow those in the freezer.

Keep almonds and apples around. They're great basic diet foods.

TribeHokie

Prepare as much food ahead during whatever downtime you have as possible and store it (you'd be amazed at what yiu can freeze) in appropriate sized portions. Comb the boards and internet for recipes to try and find some you like. When I'm cooking for just me I tend to go for simplicity - measured portions of cereal and milk or a bagel thin and a tablespoon or two of cream cheese for breakfast, salad with three to four ounces of lean protein, various veggies and light dressing for lunch, and then for dinner throw some protein like chicken or fish (preportioned, seasoned, and frozen after I buy it) into a pan while some veggies cook in the microwave and a roll heats in the oven. Fill in with 100 - 150 calorie snacks as necessary. That may seem like a lot to think about and plan for, but once you've been doing it a week or so it is automatic and doesn't require much thinking or planning. Once you figure out what you like it is just a matter of having that stuff on hand and eliminating temptations from your kitchen if you need to.

I would also second the responses saying that you need to get serious and make time to do good things for yourself if you're really going to do this. And learn to like black coffee

mahanaibu

You say you could work an 8-hour day at your job but choose not to because you would be bored at home? If that's true, I would suggest some flexibility in your viewpoint. During that time you could be exercising, super-important part of this whole endeavor. You could cook real meals for yourself. You could study up on nutrition. You could walk with a friend. You could take up an active hobby. You could go dancing.

pamelak5

I used to work crazy hours at a job I loved, too. However, I realized that if I didn't have time to eat healthy and exercise, I didn't have time for my job.

msliu7911

Agree with post above.

You mention you could either work or be at home... which to me implies slight flexibility in your schedule? If this is the case, why not try penciling out an hour a day to get in some activity?

And actually, while I think activity is going to be good for you (as it is anyone), sounds like once you start making smarter decisions with your caloric intake you will start to lose.

Some may not agree with my advice, but this may help you in the beginning.... figure out how many calories you are allowed to eat per day to lose "x" amount of lbs per week... and DO NOT GO OVER. Have your 500 calorie coffee for breakfast, have some raw veggies as snacks throughout the day...... etc. As long as you stay in deficit, you will lose weight. I'm not saying that you should take a 1500 calorie allowance and make it all crap , all day every day. But I think the biggest struggle for people in the beginning is thinking they have to eat 100% "healthy". Everything in moderation is ok.

Try to first get in the habit of logging EVERYTHING and knowing how much you're taking in, and always remain under your calorie goal. You will see weight loss. Looks like you're already moving in the right direction by noticing those crazy coffees you were drinking! (hey, we all have an eye opener. Mine was a measly looking chocolate chip cookie that turned out to be 600 calories lol)

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alisonlynn1976

You don't have to give up coffee, you just have to give up drinking coffee that has 650 calories (!!) of other stuff in it.

I bring my lunch from home, usually a sandwich and a salad, sometimes yogurt, fruit, pretzels, trail mix, etc.

I cook dinner at home, and I know this can be tough on weeknights when working long hours, but one thing that helps is that I typically make recipes meant to serve 4 people for just myself, that way I can eat the leftovers a few times rather than cooking something new every night. If you really have no time during the week, cook a few things on the weekend so you don't have to cook at all during the week.

kellyskitties

I return to work in a week and then my hours are going to go nuts again so I feel your pain - or at least I will soon.

Last semester it killed my normal diet - which wasn't too unhealthy. Killed it dead. Schedule and time became the devil and I lost all control with food - work potlucks, students bringing in food, candy jar on coworkers desk etc. Semester ended, control resumed.

Going back I'm planning a "prep" day to set up a salad bar in the fridge (bunch of little bowls of prechopped veggies - I've heard they keep longer if they are separated and not mixed). Cook some meats on ol' george... precook some lentils and rice and soak some oats. Premeasure a few protein drink powders for the week. Etc.

I'm just planning a day to shop (on way home Fridays mostly) and a day to prep (Saturdays likely). Then just eat simple and try to hold strong when the schedule goes all loopy.

AJinBirmingham

If you're busy and more comfortable drinking your calories, start with high protein, meal replacement shakes.

Then cut out one of your shakes, whenever it's the easiest, and replace it with a healthy meal, made with real food.

Only after your new habits become routine, cut out another shake and add a snack each day made with real food . . . and so on.

Gradual change is more likely to stick, and be realistic - you might always want to keep meal replacements close to hand for when you really don't have time for food. They may not be ideal, but they're better than coffee.

Cp731

You say you could work an 8-hour day at your job but choose not to because you would be bored at home? If that's true, I would suggest some flexibility in your viewpoint. During that time you could be exercising, super-important part of this whole endeavor. You could cook real meals for yourself. You could study up on nutrition. You could walk with a friend. You could take up an active hobby. You could go dancing.

yep..

_EndGame_

Like someone else mentioned, start packing your food.

Have a healthy and filling breakfast. Oats of some kind, porridge, etc.

Throw together veg stews and freeze them.

Start introducing exercise and light weight lifting into your daily schedule (find time for it)

Log your calories here on MFP - know exactly what you're putting into your mouth.

Replace coffee's with green tea (helps keep your metabolism burning)

HauntedWebbys

Thank you all for your advice, it all makes sense. Plan ahead, and bring stuff with me.

Let me explain a little about my work. It is more than just a job, it's a OCD thing. If I was home I would end up doing what my job is, but not paid. I'm like the person that has to count something, be extremely clean, or make sure the locks on their door are locked by checking them X number of times. It is something that I have to do, or I can't function. The older I have become the worse it has become. Even what little time I have taken to be here to read and post has been more stressful to me than the 12.5 hours of actual work I did today. The only way for me to stop working so much is through medication, and I'm not willing to do that.

msliu7911, I think I understand were you're coming from. Instead of jumping in with both feet, I should test the water and become comfortable with the changes.

alisonlynn197,I really do need to give up what I think passes as coffee. It's where I consume almost 100% of my daily sugar. I tried to see your tattoo but your picture did not expand enough to see. I'm glad to see someone brave enough to do bikini shots. Even if I weighted 100 pounds I'm not that brave :blushing:

k9education, all I can say is DAMN!!!! My bosses are not like that. Anything I want to do they will let me. They know I work hard. I tried to read the post you linked, but about 3 paragraphs into it I started to gloss over. To me it was blah blah to the blah blah. Do you of a paraphrased version? or is your "40%/30%/30% (protein/fat/carbs)" a good paraphrase?

Well time for bed Work in 5 hours
:flowerforyou: Webby

anemoneprose

take ownership of your problems.

HauntedWebbys

yep she could but apparently she already knows whats best for her, that's why she is asking for advice in the forums

if you took my advice as snarky sorry bout that, sometimes the truth hurts

Wow Cp731. So if someone doesn't bow down to your rude posts, you pull out the claws and become a <censor>. Interesting that you edit so many of your posts. You don't like me, that is obvious. Honestly, I don't care because you have issues. So go troll somewhere else, maybe learn some social skills.

hellokathy

While I don't agree with the way Cp731 worded their reply, I have to admit they do have a point. I understand where you're coming from as I, too, hate having to figure out what people are talking about with all their shortcuts and terms I've never heard before. And I wish there was an easy way without having to care about all of these things. But I'm afraid there isn't.

You come here pointing out all the things you KNOW you should do but give us reasons why you cannot / don't want to do them. You don't want to take the time to prepare proper meals because you work so much. You cannot make room for (more) exercise in your schedule. You do not want to spread your calories over several meals and snacks per day as WW suggests because you do not want to eat "so much". When people direct you to the information that could help you, you say it's all "blah blah blah" to you. That's all fine and well, it's your right to choose what you do.

But what can we do for you, then? No one here can change the laws of nature. Don't you think that if even just one person on this forum knew a way of losing weight without making the time and effort, we'd all be following their path? We may not all be workaholics but I'm sure everyone here has a bunch of things they'd rather do. Eating less and cutting down on the things you know are bad, i.e. your "coffee" is a good step but obviously it's not enough or otherwise you wouldn't be posting this. So you need to go a step further. And that could mean getting more / some exercise done, eating several proper meals and first and foremost understanding what you're doing. That means learning a little bit about calorie deficits, TDEE, macros and all the other technical terms I, too, wish I didn't have to learn about. Otherwise the only thing you can do is go on as you have before which is vaguely cutting out things you think are bad for you.

I'm starting to think you don't need advice on weight loss but on time management. Perhaps you should just learn to plan far ahead, making meal and exercise schedules for the next week(s), so it'll be easier to fit in. Maybe cook all your lunch / dinner meals for the week in one day and put them in the fridge / freezer. Something like that may help you if you have problems with making the right decisions spontaneously.

mahanaibu

Of course you need to decide in the end what you can and cannot do. You can take limited steps, and certainly cutting out those sweetened coffees would be a real help to both your diet and your health. But they won't take care of the whole issue. It's bigger than what you eat; it's about your willingness to change. So far, I'm hearing more about what you're NOT willing to change than what you are. You're spending your entire life, it sounds like, on work, and unless you're Mother Teresa, there is more to life than a job, even an interesting and fulfilling job. My own opinion: Exercise is important, decent, healthy, enjoyable food is important, outside interests are important. Go all OCD on an elliptical at a gym. (btw....hope you don't mind my asking, but are you ADHD as well? It kind of sounded like it from some of what you said.) The thing is that saying "I won't...I can't....." doesn't get you very far. You won't work less, you won't get treatment for the condition that makes leading a more balanced life so very hard. That's OK, but then don't expect other things to change in any major ways.

I'd suggest working with a nutritionist. Reading up on a new topic sounds like something hard for you to focus on; sessions with a nutritionist could help overcome that obstacle.

andiebaco

Time management..!

Your work is not an excuse. Your OCD? Honestly??... You find excuses to not do the things you know that you have to do in order to feel better.

And I think we can't help you with that.

But here are my tips from a girl who not only work a lot but also lives out of two suitcases and is sent around the world every six months... So you work 18 hours? Why don't you wake up earlier and try at least to do some exercise? Prepare some lunch at your house or bring the enough food to make a turkey sandwich and a salad at work (I've seen it being done in my office!). Prepare on the weekends soup or stew and leave it for daily dinners.

The road to hell was created with excuses... (it sounds better in Spanish haha)

Cp731

yep she could but apparently she already knows whats best for her, that's why she is asking for advice in the forums

if you took my advice as snarky sorry bout that, sometimes the truth hurts

Wow Cp731. So if someone doesn't bow down to your rude posts, you pull out the claws and become a <censor>. Interesting that you edit so many of your posts. You don't like me, that is obvious. Honestly, I don't care because you have issues. So go troll somewhere else, maybe learn some social skills.

its not a matter of not liking you, I don't even know you, this is the internet, and im not a "troll" ive seen a lot of post like this where ppl want advice but continue to make excuses for their behavior and when advice is given, whether you think its rude or not, its the truth, some ppl cant handle the truth or arnt ready for change but feel like talking and making posts to use it as a means of argumentation. im not here to offend or insult and I certainly don't owe you an explanation.

if your going to get your feelings hurt over one comment from one user I feel for you. and not for nothing but you do make a lot of excuses, then you come out with all your OCD issues an its a laundry list of things you cant do because of x.y.z

so really the issue lies within you, im at a healthy weight and body fat % because I took all the advice that was offered to me whether I wanted to hear it or not. I also didn't insult other members for pointing out the obvious.

seriously, if your attitude doesn't change, neither will your health.

lewandt

Take a 1/2 hour each day to plan your tomorrow. Once you get used to it, it will only take about 15 minutes.

I pack a lunch to work and plan my workout for the day as well.

Maaike84

Ok, so I do not work standard 70 hour weeks, but they happen every so often. Or quite a lot, recently. My workenvironment makes it slightly easier, because the canteen serves superhealthy and nice salads every day, but there is still the urge to eat sugar and caffeinated things if you're pulling a number of long days... And it kind of cuts into any standard exercise regime too.

For me what made the switch was realising that sugar and caffeine only woke me up and gave me a perk in the short term, in the long term it just made me much more tired. I do better (and am able to work longer, and more efficiently) on healthier foods, with a low glycemic index, and with plenty of water. It does take some prep, but I feel much better for it!

Planning ahead, as some other people have said, is key I think. And having some healthy and quick options in your repertoire for emergencies - like if you are working late, make sure you know which option from your local take-aways is best and most satisfying for the amount of calories you are getting from it.

But I think the most important thing is to make it a priority, like you make your work a priority too. Your health is at least as important as your job, hell, I'd say it's much more important!! So do sacrifice some time from your busy schedule to work your health into the equation.

Edit: you say you have OCD tendencies, which is why you work so much... Couldn't you channel some of this obsessive behaviour towards getting a healthier lifestyle for now? It might make your life overall more balanced...

pmad37

Without trying to sound rude I am going to tell you the same thing I tell my brother and best friend - WHEN you have a stroke or heart attack, what is your employer going to do? Simple - they will kick you aside for the next person that will work that much.

Make time for yourself, you are worth it

Kita328

I realize I do not have a free pass on the coffee, but never realized how many calories they were until I looked it up today. Besides I do not over eat, I actually do not eat food all that often but I consume to many liquid calories. I also drink more water than the average overweight person.

With this- I normally wouldnt say this- but to start you in the right direction you could do protein shakes like speacial K or slim fast. This would give you something to drink at least that has more nutritional value... and I think with that plan you only have to be prepared for one meal and 2 snacks a day

anemoneprose

Without trying to sound rude I am going to tell you the same thing I tell my brother and best friend - WHEN you have a stroke or heart attack, what is your employer going to do? Simple - they will kick you aside for the next person that will work that much.

Make time for yourself, you are worth it

Sounds like OP's in the "I should probably do this someday" headspace, but isn't really in the motivational state to act, yet.

Sounds like OP likes/is used to her life & basically wants to keep doing what she's doing, making as few lifestyle changes as possible & avoiding putting (even a minimal amount of) time & effort into the necessary learning/preparation, but, somehow lose weight.

Not possible, I'm afraid. And in fact that whole process, of investing time and effort and intention, is what ingrains the changes into you.

& you DO have to make changes, and it's uncomfortable & disruptive and will not be fun for a while. That means you have to keep your long term goal in mind, and use other tricks to overcome immediate impulses.

All a question of motivational preparedness; unsure OP's there. (Gauntlet thrown!)

pamelak5

Even what little time I have taken to be here to read and post has been more stressful to me than the 12.5 hours of actual work I did today. The only way for me to stop working so much is through medication, and I'm not willing to do that.
:flowerforyou: Webby

If you had another condition that made it hard to improve your health - a thyroid problem, foot pain, bronchitis - wouldn't you seek out some treatment to improve it? Are you averse do all medications?

If so - have you tried intensive cognitive behavioral therapy, or psychotherapy yet? It sounds like overworking isn't the cause of your problem, but it is a major symptom.

nxd10

Workaholics need better nutrition to maintain their schedule, not worse.

You could eat the same thing every day (or variations thereof). You don't sound like a food person, so this might work for you. Boiled egg or cereal. Roast beef in a rollup. Raw veggies and hummus.

You could put together your meals for the week every Sunday, throw them in the freezer ,and pull them out and microwave.

You could have meals delivered, ordering them on the internet. My mom did that when my dad was very ill and she couldn't cook.