Working over full time and losing weight

I work full time and have two kids who are in multiple sports and activities. Some days I leave the house at 6 AM and get home at 9 PM. The only thing that seems to work for me was when I bought a fitbit (trying to get extra steps throughout the day), squeezing in a 30-40 minute workout during lunch and eating lunch at my computer while working, and making time to exercise on the weekend. If it is important you will find a way and I am sure you can do it! Good luck

My 22 yr old married daughter works 6 days/week, 66 hrs/week (1 full time & 1 part time job), which doesn't include 14 hrs/week of driving to get to & from those jobs. Not only that, but her jobs are very physical...she works w/horses. She works out at night after she gets home from work, because she has to leave her house about 6am. But I know it's more challenging w/kids. Maybe get in exercise while they're doing their sports/activities? Lunch time is good to get some in too. For me, if I don't do it first thing in the morning, & when I worked I got up REALLY early to do it, then I rarely do it later in the day.

I make it a rule to pack my lunch at least 4 days a week and always keep some healthy snacks in the office (break room so I have to get up and get them). Make sure on the weekend you stock your home fridge up with healthy food and possibly do some cooking or prep in advance so you've got good meal options for dinner which will stop the temptation to get take away.

In terms of exercising it's all about prioritising. Schedule your workouts the way you would a meeting and then just follow through. Things like making sure your gym is convenitent and planning to meet someone for a workout can help with not skipping them. Figure out what you can cut out of your life to save time.

It's tough, isn't it? Sometimes I pretend that I am a weight loss counsellor advising a client (who has the same issues as me). Artificially distancing myself from the situation helps me come up with creative solutions.

THIS!!! especially the "don't eat stuff at work!!!

I think working a lot makes it easier to lose weight b/c you don't spend as much time in social situations. But I guess it depends on your personality - I'm a social/opportunity eater, not a stress eater.

Here are some things that help me:
(1) Don't eat the free stuff at work - catered lunches, birthday parties, meeting leftovers. You can adapt this rule to make it work for you, like, no more than once per week, etc.
(2) Plan meals on weekends and cook ahead so you have NICE food to bring from home, not random stuff that makes you want to overeat, eat again later, or go out for lunch/dinner. PLAN SNACKS as well, not just meals.
(3) I always keep nuts in my desk drawer - they last a long time and it's easy for me to count out 30 pistachios for a quick, satisfying snack when I need one.
(4) Remember that your coworkers don't care what you do and don't eat. It FEELS like they do, and they might even comment on you skipping the cake, but really they don't care.

You are going to have to schedule in your exercise time and treat it as a priority. Period. Eat at your desk and take your lunch break in the gym, for example. It also helps if you can find someone else similarly situated that will work out with you. I ran with a client of mine for several years, and it wasn't at all unusual for us to be out for a run at 1:00 a.m. That extra hour out of the day getting rid of job stress and doing something good for you will make all the difference in the world. You also need to make sure that your exercise is efficient. Lift weights first. If you have additional time, then do cardio.

Also, prepare your lunches (and light dinners if necessary) for the weekdays on the weekends, by weighing out the portions and putting them in individual containers. That way you know exactly how many calories you are eating. Then freeze them and take them out in the mornings to bring with you.

I also personally prefer to work and read while standing up. This certainly isn't critical. but it helps with lower back pain from sitting for long hours. Stand up desks are awesome.

I get an hour for lunch everyday and I will eat my lunch at my desk and then I walk on my lunch break. You also have to make sure that the snacks and food that you are packing are healthy. It is easy to over eat when you have a desk job. Also make sure that every hour or so that you get up and do one lap around the office. If your office has stairs use those instead of an elevator.

I'm working 50 hours right now AND I have 3 kids. I got up at 6am, lifted quick in my basement and kept my calories under my goal.

I work an average of 50- 55 hours per week. I COMPLETELY understand. I lost 30 lb last year working this horrible schedule. I add 15 minutes onto my mornings, M-F, (no more, I love my sleep) and either ride a stationary bike while watching the news ir I pop in a high energy Zumba DVD. Each evening, I take another 20-30 minutes to walk, garden, or do somr sort of exercise. On Saturday, I put in an hour of exercise. Sunday is my day of rest. I lost last year eith this schedule snd I ca do it again. I have a job where I sit 10-12 hours a day. My lunches are only half an hour. I don't have time to fit in long workouts. Any extra steps you can do per day is a plus. 10,000 steps per day to health.

I work 12+ hours a day. I get up by 2:30 am to work out at the office gym for an hour before I begin my work day. I pack my breakfast and lunch for the next day when I get home from work and take an hour walk in our woods in the evening.

You just have to make time for yourself. It isn't easy, and is often a struggle, but you just have to make it a priority.

My routine:

Up at 5:20am, feed the cats and get my lunch ready (usually a bag of salad chucked into a tub with couple of slices of ham or tin of Tuna plus a low fat yoghurt). Scrub teeth etc and out the door by 5:50am. Drive to gym for 6:30am, 30-40min workout, quick shower and get to work at around 7:30am. Breakfast a cereal bar and sometimes a protein shake at my desk. I don't snack at work - if I feel like a snack i drink a glass of water. To get around cakes etc in the office I either decline politely or say I'll have one mid morning (at which point word will have got around there are cakes and there'll be none left!).. I also have a Fitbit and try to get as many steps in as possible eg I walk to see people instead of phone, if the weather allows I go for a brisk stroll at lunch (minimum 10mins but if time allows 30mins). Home around 5:30pm, wash gym gear and pack gym bag for following day and then cook dinner etc. I also pre-log as much food as I can and use my mobile phone to make sure I log an additions to make sure I'm on target cals wise for the day.

Once you get a routine sorted its relatively easy.

I walked during my lunch break and if you have stairs all the more better. I kept ankle weights at my desk and did leg lifts and then would take one off and every time the phone rang I would do arm lifts. I would use the rest room on a floor up and everyone I worked with was very supportive of this and most of them ended up getting the same weights I had and we all walked at lunch and breaks---and YES--our boss was very supportive of everything we did. You can find ways to sneak in extra time. Good luck

I have a desk job, and these are some things that I do:

I walk part of my commute. Can you do that? Get off the bus or the train earlier?

I am very prepared when it comes to lunches. I either eat leftover dinners, or I will make it the night before. Usually something high in protein, as it fills me up.

I will eat my lunch, then go for a walk. Not only is it nice to get outside for a bit when you have a desk job, it also refreshes me after lunch - I am one of those that can get drowsy after eating a meal!

I always have healthy snacks in my drawers - usually fruit, sometimes nuts. Our kitchen at work has a fridge, and I always keep a yogurt in there too.

I fit most of my exercise in in the morning, as it's when I'm most energetic. When I get in, all I want to do is collapse on the sofa and watch TV. Make your exercise routine work for you.

If it worked for you in the past, why do you want to rethink it? Do what you KNOW will work. Nobody has as much time as they'd like. Prioritize.