My job is making me fat- help please.

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!

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:

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!

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!