Help with routines
cheryl0214
Posts: 7 Member
Hi, my name is Cheryl, I am new to this but need advice on a new routine. Right now I can't seem to get on one, where to even start. With my job now I have to be at work by 5, so I am up by 4, rushed to get ready and out the door I don't even think about breakfast that early. Then once at work it is go, go, go. I work in retail and feel pressured to get 10 hrs work done in only 8, I usually don't take my breaks and can't seem to get lunch in at a reasonable time. Guess what I am asking is what to do, how to do it, both in eating properly and getting my water intake. I do suffer from obesity, and have pretty much all my life, I have been on my feet working retail for more than half my life and can't seem to find the energy to do more than work. I get home, my knees hurt, my back hurts, my feet hurt....you get the picture lol So with that being said, I don't feel like cooking either, it's just me and my daughter and I feel like it is too much hassle to cook for 2, clean up after, and so we eat out. And finding easy healthy recipes that don't require odd ingredients or lots of prep seems hard as well. Any advice is appreciated and I will try hard to implement that advice as it fits. Please just direct me in the right direction
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Replies
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I'm not any kind of expert, but I started cutting out breakfast almost two years ago (just coffee instead) and found that I didn't need it. I dropped 30 pounds effortlessly. Then later I read about intermittent fasting and realized that one doesn't HAVE to eat every few hours. It works better for me to get my calories in later in the day. I guess it just matters what else you're having later in the day and how much of it.7
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You obviously have time to eat. You just have to eat less, and eat more nutritious foods. That shouldn't take more time, but it will take some planning.
I would definitely prioritize dinner, even if it's "just" you and your daughter! You are worth it. Cooking, eating and dishes shouldn't have to take longer than going out, eating and going home. Maybe one problem is that you're looking for healthy recipes. Both "healthy" and "recipe" adds difficulty to your quest. Instead, learn how to cook simple meals - a protein, a starch and a vegetable constitutes a balanced and acceptable meal (all combinations aren't necessarily delicious to everybody; depends on preferences). You and your daughter can take turns, shopping, cooking, cleaning.
Eating well will make you lose weight and feel more energetic. Feeling accomplishment of making tasty meals will make you want to cook more.
Then decide if it's possible to get up a bit earlier to eat breakfast. Or to demand a lunch break. Maybe it's just you, maybe you just need to schedule lunch. Then eat a balanced lunch, a variety of foods you like. Bring lunch if that is your best option.5 -
Thank you kommodevaran, you are right on the one part, I do research healthy recipes and get discouraged in a way. And don't get me wrong, I do get a lunch break, it's just usually about 6 hours into my shift, by that time I am starved and eat more than I should. I know this is one of my problems, I do eat more than I should and exercise less than I should. And I think you also hit on something else I don't do and that's tell myself I am worth it. I have taken care of others for so long I forgot what I need, that I deserve to take better care of myself. I need that push, someone to say lets go.....walk, play tennis, just get moving doing something but sitting on couch hurting. It's one of those catch 22's I hurt too much to get active but know that the activities will make feel better, more energy. Thank you for your insight, I do appreciate it all0
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If you eat breakfast, lunch and dinner, you'll eat more regularly - but PP brought up intermittent fasting, and I'd like to expand a bit on that. I think feeling hungry is mainly about habits and the overall quality of your diet. I get that you are hungry when it's time for lunch, but are you sure you are starved? If you pack and bring lunch, you can't eat more than you brought. But you'd have to pack a nutritious lunch that you'll look forward to, or else you'll resort to whatever alternative you're resorting to now.
Exercise will be good for you, but maybe your plans are a little ambitious? What exercises can you think of that are realistic - both doable, and fun? What would you do for you (and not other people), and right now (not when you've lost X pounds)? Can you team up with your daughter (again)?4 -
I'm not a big fan of cooking and eating out/getting delivery far too often was definitely a big factor in my weight gain. Now, I try to keep things around the house that are easy to prepare and don't necessarily require cooking at all - fruits and veggies that I can eat raw and with no or minimal slicing, fresh cheese curds, crackers, tuna, pre-made salads and sandwiches, and so on. It's more expensive to buy pre-made deli stuff than to make it yourself, but almost certainly cheaper than restaurant food. Every so often I'll make a boxed macaroni and cheese or a microwave pot pie when I feel like something more hearty. At least where I live, individually portioned "snack packs" are all over the place - they're generally about 200 calories with meat, cheese and nuts being the standard. And I still eat out, just less often.
Although exercise is incredibly important for overall health, it is not necessary for weight loss. I would recommend that you focus on your diet for now, and make exercising more a separate goal to focus on later once you've started losing weight. You don't have to change everything at once to be successful. If you're eating out every night, try to make two nights a week your "eating in" goal. Any start is a good start. Good luck!4 -
I would just like to add to what the others have already posted. Pack a lunch... I get everything ready the night before so I can just throw them in the lunchbox on my way out of the door. You could also pack a snack you can grab while you're on the go at work..to hold you over until lunch.
It's so worth the effort to cook. It doesn't have to be gourmet but you will be able to better control what you're eating and your calories in part of the equation
I think you will find as you lose weight your knees, back and feet won't hurt as much as they do now and your energy levels will increase.
It takes time and effort to lose weight but it's definitely worth it.1 -
Thank you all for your responses and thoughts, I am going to take this 1 stage at a time.....first learn to cook and prep meals at home, then I will tackle another stage. I do agree not to make all these changes at once for fear of discouragement and failure. As was mentioned, any start is a good start.3
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Well...starting here by logging calories in/out is a good start. You're in retail, are you walking all day, or on your feet? Either way, get your Base Metabolic Rate, add in your activities for the day, and just be sure to be under that calorie amount on your meals.
As far as cooking, I had two daughters I was raising, working 40+, and going to grad school. Needless to say I was pretty busy myself. I started fixing big meals on the weekend (lasagna, chili, breakfast sandwiches, etc) and while it was supper for the weekend...whatever was left I put in the freezer. That way, I didn't have to cook during the week...and had something healthy ready to go with just a few minutes in the microwave. Having two meal types in the freezer gives you some variety to get you through the week (2 days isn't bad, but the 3rd day you start to get burnt out on it). Plus, you only have to really clean up once on your cooking night. Another trick is to cook your main course (BBQ Chicken, pork chops, whatever), then just pull out a can or frozen pack of veggies, and maybe a packaged rice or instant potatoes. You can easily nuke these to warm up, and anything left over isn't much, which can be eaten the next day, which makes clean up pretty easy (1 or 2 tupperware type containers and your done).2 -
I would start counting calories and see where all of your calories are coming from and if there's any easy ways to cut back. Like maybe bring a piece of fruit or packaged snack with you to work to go along with a bottle of water and a regular sized hamburger, sandwich or whatever you usually get.
For dinner have a few options like being familiar with the menus where you eat and ordering something that fits your calories, running into the grocery store for a rotisserie chicken and microwave vegetables or having some quick, convenience meal kits on hand you make in a skillet in 20 minutes.
Once you have your calories under control and options that work with your routine the way it is now that will take the pressure off and you can take your time learning new, healthier habits.3 -
All the advice here is great...and don't be discouraged! It's hard to start tracking things, but it will help you in the long run. You may want to think about hard boiled eggs, handful of almonds (nuts), string cheese, or an apple as snacks. They are easy to prepare, and can be stashed in your bag and eaten early in the day before lunch. I like throwing that out there as these are healthy snacks that won't let your blood sugar crash.4
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Hi - what really helped me is freezing low-cal slow-cooker chicken meals that serve 6 people. I then cook it from frozen and my husband and I eat it over 3 evenings with easy sides. I also freeze cherry tomato sauce for fish that I use for 2 other evenings. And I figured out the calories for our favorite sushi takeout and for a MacDonald takeout. Amy's canned veg chilli is great with a baked potato and cheese. You could even freeze sandwiches for work. I did all of this because I hate cooking in the evenings when I'm tired. It's made a big difference! I now even freeze broccoli soup I eat for lunch. And I preboil my morning eggs four at a time! For the first time in my life I'm losing weight steadily and eating food I like.2
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Have you looked into the 4 or 5 ingredient recipes? Or Fix it and Forget it recipes/books0
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When I was single, I used to do batch cooking on Sundays - I'd bake four chicken thighs one way, and have one per day with rice and peas for lunch at work. I'd bake four thighs another way, and have them with potatoes and broccoli for dinner. I'd also make a week's worth of hard boiled eggs for snacks at work. I also kept baby carrots and cheese at work in the frig and nuts in my desk.
It's actually harder for me to lose weight/maintain a healthy weight when I am in a relationship and bother to cook more elaborate meals, as these are more caloric than the above.1 -
Hi - what really helped me is freezing low-cal slow-cooker chicken meals that serve 6 people. I then cook it from frozen and my husband and I eat it over 3 evenings with easy sides. I also freeze cherry tomato sauce for fish that I use for 2 other evenings. And I figured out the calories for our favorite sushi takeout and for a MacDonald takeout. Amy's canned veg chilli is great with a baked potato and cheese. You could even freeze sandwiches for work. I did all of this because I hate cooking in the evenings when I'm tired. It's made a big difference! I now even freeze broccoli soup I eat for lunch. And I preboil my morning eggs four at a time! For the first time in my life I'm losing weight steadily and eating food I like.
Ya, looking forward to getting out my slow cooker again now that summer is over. We'll eat a few meals from a recipe and I will freeze the rest to have some "fast food" variety at a later date.
Chicken thighs work great in slow cooker recipes and they are cheaper than breast as well.
Allrecipes.com has lots of slow cooker recipes, with nutrition information.0 -
All the advice here is great...and don't be discouraged! It's hard to start tracking things, but it will help you in the long run. You may want to think about hard boiled eggs, handful of almonds (nuts), string cheese, or an apple as snacks. They are easy to prepare, and can be stashed in your bag and eaten early in the day before lunch. I like throwing that out there as these are healthy snacks that won't let your blood sugar crash.
Speaking of hard boiled eggs, I discovered that the pre-cooked shelled ones you can buy at the grocery store are in fact quite delicious. I'd resisted them for a long time because I was all, come on, boiling eggs is so easy and way cheaper! And then my eggs would go bad before I got around to it, plus shelling them drove me bonkers. So yeah, now I buy the pre-cooked and shelled ones because sometimes lazy and healthy wins out.4 -
I have actually tried the frozen prep meals at one time, but I would either forget to lay them out to cook or they would cook too long in crockpot because I had to work longer than planned and they would not be enjoyable. I am looking at all these wonder suggestions and comments thinking to myself, I can do this. I did it when I was married even though I was tired when I got home, I can do it now....push myself, encouraging myself, reward myself because I am better than what I have become, I am worth taking care of myself. I truly want to say thanks for all the comments, I think I came to the right place to find the encouragement I need. Thank you all5
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Going out to eat takes time and money. Eating at home takes less money and can take less time. Come back to this discussion to let us know what you've started doing to get control of your health.2
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You can still lose weight by eating out. You do not have to cook at home. It's harder but it can be done.
First, figure out your TDEE, you can use this calculator to figure it out: https://tdeecalculator.net/. Or, you can also use myfitness pal to figure out your caloric and macro goals.
TDEE stands for total daily energy expenditure, this is amount of calories you burn at your current weight. Eat less than your TDEE and you will lose weight. The calculator gives you a general guideline of how many calories you should be eating if you want to lose weight with macro break down if you scroll to the bottom. I would say do not worry about macros until you have your calories under control.
Second, log, log, log in MFP. This keeps you accountable and keeps you on track.
Third, when you do eat at home. Weigh your food and log it into mfp. You can buy a cheap digital scale on amazon.
Finally, mfp is a beautiful tool to help keep you aware of what you are eating. If I were you, I would log all of my food this coming week. Don't worry about cutting calories just get in the habit of logging. Log, log, log.3 -
I know this is only day three, but I have managed to log into mfp on Monday and log my meals, but I do have to admit I are out for lunch at subway. One day down, many to go. This week I am taking the advice of just getting into the habit of logging my food intake ( but still trying to be conscious of what I am eating), my next step will be cooking at home, but still logging in my dairy. I appreciate all the feedback so far, I think with the help and motivation on here I just might succeed.9
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Avoid Subway (every deli) and Pizza place like the plague! They put so many terrible addictive additives in the dough. Try Taco Bell (use the most produce of any fast food restaurant), Wendy's (grilled chicken sandwich combo), or Panera Bread if you feel you have to eat out.
Buy an Instant Pot, it is really amazing and worth the investment. You can cook a weeks worth of dinner for both of you in an hour (2lb. bag frozen chicken+Wild Rice+Broccoli). I make a huge instant pot of oatmeal for the week with berries, and add greek yogurt later (last week we had carrot cake oatmeal). Also, if you must eat out then buy at the grocery store instead of fast food restaurants. Try frozen chicken nuggets, turkey burgers, or turkey meatballs (target) with spaghetti squash. Even Amy's Dinners (Walmart/Target) or Lean Cuisine (black only) are going to be just as quick and healthier than eating out. Also, if I have time on Sundays I will make 12 breakfast burritos and freeze them. Just pull one out of the freezer the night before and you are good to go.
Breakfast=
Protein Shake (prep night before and blend in morning)-or just use a shake cup with milk/water
Oatmeal +Greek Yogurt
Egg burrito (Egg+Arugala+Ezekiel Tortilla+Cheese or Avo)
Almond butter or cheese Ezekiel English Muffin
Cinnamon Toast Quinoa
Snacks=
Popcorn is always quick use coconut or avocado oil instead of butter.
Easy dessert- Graham cracker, Barney's Almond Butter, Mini chocolate chips, Coconut, Raisins, and Cinnamon.
Hummus and Veggies or Beanitos or Organic Blue Tortilla Chips
Guacamole (pre packaged Walmart's produce aisle)
Applegate turkey bacon ( I cook one batch on Sunday and we eat it throughout the week)
Hardboiled eggs- Boil a carton, keep them in a ziplock baggie and eat through the week
Tuna melt is super quick to make (or just eat a packet of tuna) Tuna+ Avocado (1/4th)+ Ezekiel English Muffin+Arugala (add some provolone cheese if you want); no mess and it takes 5 min to make (add some beet chips, nuts, fruit, or beanitos for side item).
Buy frozen cooked shrimp+ Brown Rice+ Green Beans+Light Coconut Milk.
Microwaved veggies are better than fast food or no veggies!
Keep it simple, you don't need to cook huge meals as long as you start eating regularly. I know I used to cook big southern meals all the time for both of us(talk about loathing dishes). Now I simply think Protein+Carb+Veggie.
Weight loss is primarily diet or caloric intake. You don't have to exercise to lose weight, but it is good for stress and the body. We used to be some of the biggest junk food junkies around, and now we rarely eat out. You just have to start being responsible and making your health a priority. If you can't afford an instant pot, a crock pot is cheap and an easy way to base your meals around. Also, once you get off of the fast food/junk food wagon you will feel better and probably save a great deal of money. This is literally one pot to wash for multiple servings.
This is not intended to offend you, but is meant as constructive advice.I have worked as management in retail. There will always be more work to do, and the drama of retail. You have to detach, put yourself first, and be assertive in taking your daily breaks; especially since you are working long-term. Your job will still be there, and so will the business. Plus, if you have more energy from the breaks then you might not mind cooking, and then feel a bit better the next day.
My husband and I do this and it is just the two of us; full time job + full time engineering college student+ energetic black lab= full days. Also, I get up at 4 AM and go to the gym 6 days a week.
Good luck! You can do it!
Check out Katie Dunlop (you don't have to do her exercises, but her food videos are a good place to start)
https://www.youtube.com/watch?v=dAkA2iB_pG410 -
cheryl0214 wrote: »Thank you all for your responses and thoughts, I am going to take this 1 stage at a time.....first learn to cook and prep meals at home, then I will tackle another stage. I do agree not to make all these changes at once for fear of discouragement and failure. As was mentioned, any start is a good start.
That's a great start. Cooking doesn't have to be fancy weird ingredients or lots of time/cleaning. I like using frozen foods almost exclusively. Chicken nuggets on a baking sheet, fill the rest of the baking sheet with veggies, boom- dinner. I also love single-skillet meals. I'm a vegetarian, so I go for the fake meat, but my recipe is basically protein + large quantity of vegetables + sauce and/or noodles. I nearly never use more than 1 frying pan or 1 baking sheet to cook dinner.4 -
first of all, i know it seems very difficult to fit meal planning into your already busy day when you feel like there is never enough time and you're already exhausted. but just know that it gets much easier with a little practice! maybe when you have a few hours off this week, plan to make a larger batch of 1 recipe and then bring that to work all week. it can be simple like others have said -- baked chicken, or something like cooked vegetables with a sauce you like, or a healthy snack like cut up apples and pb. keep changing things one by one. before long it will be like second nature to you. and you'll be motivated by the positive change you've made and maybe even have some more energy to show for it! good luck and i really hope you get your breaks, retail can be really tough on the body and you deserve time to yourself to re-fuel!1
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So I wanted to post an update, I bought my groceries this week to do a few meal prep. I have planned a chicken bowl for lunches a few days and baked oatmeal for breakfasts. I am doing this, and they are somewhat healthy meals. I have dinner plans cooking salmon with roasted Brussels sprouts, stuffed chicken breast and broccoli, talapia and rice with green beans. So I also ordered from home chef and have 4 meals coming as well. So, this is first step and we will add another after I master these next 2 weeks. Thanks again to all your support and suggestions11
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That was me that just gave you an awesome.... cause that sounds awesome.1
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Sounds like you are already making some great changes! I reckon half the trouble is in the planning, which you are now doing. If it's closing in on dinnertime and I have no idea what I'll cook, it all seems so much harder. So every weekend I'm trying to take a little bit of time to plan 5 meals so that I can also plan my grocery shop around that. (The other two days are leftovers or frozen meals, or simple things that everyone in my family can get themselves like an omelette.)
I'll also add that I find stir fries are a great quick meal. I often use chicken or beef (already sliced if I can't be bothered chopping) or prawns and throw them into my big electric frypan with frozen vegies and then add a bottled sauce. I cook some rice in the microwave in the meantime. Or, even quicker, just soak some noodles. Ta da...dinner on the table in less than 15 minutes and barely needing to engage my brain to do it, lol!
Also, if I'm making something that will freeze well (like a bolognese or casserole) I'll often make a double quantity and freeze the leftovers. It's great to just pull something from the freezer on nights when you are exhausted.
I hate cooking when I'm tired or short on time, but I love cooking when I've got all the ingredients, am feeling fresh and have plenty of time!
All the best with the changes you are making. Even if you only improve one meal a week to start, remember it's a positive step. You don't have to do this perfectly.1 -
If you really don't feel like cooking some nights after work just puck up a cooked chicken (or even roast beef if your supermarket does that) on the way home from work. Then all you need to do is cut up a salad or steam some vegetables and you have a quick and reasonably nutritious meal for you and your daughter.
Others have given great ideas and it seems you are already doing a fantastic job with making some healthy changes. Keep up the great work.3 -
You can lose weight eating restaurant food or convenience foods. You just need to make choices that fit your calorie deficit goal.
Healthy meals contain nutrients. That means a casserole, spaghetti, eggs, oatmeal, canned soup, a sandwich, or yogurt can all be part of a healthy diet. Don't define healthy food so narrowly.
When you do cook make double. Put the extra in the freezer. I generally have some soup in my freezer. You might look up once a month cooking or freezer meals for ideas.
Eggs are quick cooking as is pasta.
Get a slow cooker.
A piece of fruit or a granola bar are easy portable foods.
Prep in advance- not just food but stuff like your outfit or your child's bag. Get stuff ready in the evening so you don't have as much to do in the morning. Prepare for the week on your day off.
Don't skip breaks you are entitled to and need. That isn't healthy.
Maybe look for a different job. This one sounds pretty brutal.2 -
So wanted to show off a bit, lol.....here is my dinner for the night, I meal prepped all the items so we can grab what we want in our bowls and no more cooking for a few nights. Under the toppings is some brown rice that I cooked in the broth from the chicken breasts, and then some shredded chicken.
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That looks delicious. Go you!0
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I hate cooking so I sympathise with you so much! Just remember it's kilojoules (calories) that matter for weight loss. Healthy food is important but it doesn't have be fancy and a lot of things fit into a healthy diet. I've solved my dislike of cooking by eating - eggs (quick, easy and cheap), cooked chicken from the supermarket (with a salad or vegetables), tinned soup, easy meals that can be frozen and reheated - spaghetti, slow cooked stews etc. Good luck!2
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