My job is making me fat- help please.

1carrie1

A year ago I was given promotion at work which is great but it means I have to work long hours in the evening. I am a teacher and I have to start my prep for school after my children have gone to bed. I am usually working until at least midnight, sometimes later but because I am tired I am snacking to keep me going so late into the evening. The thought of munching on cucumber and celery all evening fills me with despair. I can't give up my job but I am desperate to lost weight. How can I spread my calories over an 18 hour day? Thanks

dorianaldyn

Work out in the morning, that seems like the only time you'll be able to do it.

Concentrate on eating foods that make you full, eating empty calories will do you absolutely NO favors.

Drink lots and lots of water (that always helps me stay alert & functioning when I have late work nights - and I'm a CPA, so I have plenty of those).

You said that the idea of snacking on cucumber fills you with despair - I honestly love this cucumber snack - cut up some cucumber, squeeze lots of fresh lime juice on it and add a couple dashs of hot sauce (like Tapatio) - it's SO GOOD!

Also is there any down time during the day when you can work on prep so you don't have to wait until after your children are in bed? Can you segregate a few hours for yourself on weekends to do prep for the following week so you're not up super late every night? Don't underestimate the importance of sleep for weight loss!

ChrisC_77

I hope you don't take offense when I say this...but saying your job is making you fat is an excuse. It might seem challenging and difficult given yoru hectic work schedule and workload. If there is any reading involved in your work, maybe do some activity while you are reading to burn calories. Try to incorporate your work into your fitness routine. Try to work in some additional fitness routines during yoru work day. Maybe take a 5 minute break every 30 minutes while you are doing your evening prep work and bust out some killer exercises. Don't know if any of this sounds good or not.

I have an active job. I am actually trying to gain weight and build muscle so I find it equally as challenging at times. I have 2 kids and housework. So I do some pushups and cardio at home. I hit the gym (conveniently I have one at work) at 445am. I work at 6. Lift weights, Ab chair. And treadmill 3 days a week.

Best of luck!

RockstarPunch

switch from snacking to little meals

take 5 min breaks (the equiv of a bathroom break and eat)


opts
+ protien shake
+ meal replacer shake (both are available at Gnc and other health places )
+ couple pieces of fruit
+ 1-2 cup of tupperware: full of kale in sesame seed oil and tuna
+ 3oz chicken breast wrapped in romaine lettuce with sliced beets
+ carrots and peanut butter
+lots of water
+ trail mix + nuts and seeds (you can make your own- or make your own nut trail bar for the week)
+ (you can also add flavored protien powder to your tea or coffee)
+


~ minimize your starchy foods and heavy breads (if your over 40) if you eat starch eat whole wheat sliced bread ( one slice or a half slice)

:flowerforyou: Ex:
Breakfast: oatmeal (or steel cut oats) with nuts and small glass of orange juice (4-6oz)

Lunch: Fish or baked chicken with a green veggie or salad (with spinach-kale-romaine-chard---NO ICEBERG lettuce) with a vinagrette: walk on your lunch break-park farther away so that you can walk (heaviest meal should be at 2pm)

Dinner: baked fish or chicken or turkey (3-4oz) with fresh herbs with oven roasted red potatoes and steamed vegetables.

Watch: high sodium-high sugar, try not to eat past 8pm

Find recipes: zucchini and squah bake, baked sweat potato plain or with real butter (less than 4 ingredients*) stay away from faux foods and foods with lots of fillers, try vegan and veggie dishes (with out faux meats and soy----just the veggies and seasoning)

Be mindful of what your eating, look at the ingredients, prepare your meals like your preparing to go to work. If you need something sweet eat dark chocolate cacoa. Minimize caffiene.

++exercise 3days a week : cardio, strength training etc... during the week and on the weekend stretch and walk.

Hope this helps~:flowerforyou:

1carrie1

Thanks for your suggestions. Yes I think maybe working out more at home is a really good idea. I'll get the wii fit board out that's gathering dust. Being more inventive with snacks would help too..... Anything to keep away from that cookie jar!!!! Thanks guys!

melnia89

Welcome to my life! I'm a manager at a fast food restaurant. It's all about self control and what you make it. I started bringing my own lunches, working out before work, drinking lots of water during my work day. You will find a routine that's comfortable and be able to stick with it. Life can be busy and hectic, but you always need to make time for yourself and your health.. good luck!

rachmass1

Atpre you working at home part of the time? If so, please consider a treadmill desk

Bobby__Clerici

Unless somebody is holding you down for a force feeding, it's not the job making you fat.
Anyway, just plan proper meals and work within the MFP recommendations.
As for exercise, either just make the time or find sneaky ways to exercise on the job.
There are always possibilities when health is a priority.
Good Luck!

Danni3ll3

Make a walk part of your day. I decided 3 and half years ago to do just that! I was a vice principal at the time and decided to go for my walk from school rather than go home first. Once I get home, the pressures there take over and I didn't want to go out after. So either walk before school, at lunch or right after. I chose to walk right after in the school's neighborhood and then go back, do more work and then go home. I am doing the same thing today as a principal. My school lets out at 2:35 and my friend comes around 3:30 or 4. We walk for about an hour and half or so and then I go do another hour of work before going home. It is working as I am down 47 pounds. Good luck to you!

1carrie1

You've given me so many things to think about here. Thank you. I am amazed at the response. MFP really is a community isn't it? Brill!

AntWrig

A year ago I was given promotion at work which is great but it means I have to work long hours in the evening. I am a teacher and I have to start my prep for school after my children have gone to bed. I am usually working until at least midnight, sometimes later but because I am tired I am snacking to keep me going so late into the evening. The thought of munching on cucumber and celery all evening fills me with despair. I can't give up my job but I am desperate to lost weight. How can I spread my calories over an 18 hour day? Thanks

It's not your job it's you. I am in a similar situation but I work overnights. According to some that should be a disaster. A little planning goes a very long way. Meal timing and number of meals mean nothing, so eat whenever you can. Regarding training try and get that done prior to any other work. Once that is completed, everything else for the day should be easy.