Health Implications of Working in Retail
ftsolk
Posts: 202 Member
A little background information: I am almost 27, 5' 5", and weigh around 190 pounds.
I work at a major retail chain as a team member. My job duties include customer service (cashiering), stocking shelves, and culling (pulling old and expired produce and perishable groceries off the shelves).
My job is extremely stressful. I started the job in February working 4, 5, and 6am shifts (primarily 5am shifts) with 32 to 38 hours per week. Typically, due to the hours worked, I took a break approximately every two hours as so:
5am- Start work
7am- Break for 15 minutes
9am- Break for 30 minutes
11am- Break for 15 minutes
1pm- End work.
This was a nice schedule. I was able to eat a light snack like a Larabar or piece of fruit before work or on my first break if I wasn't hungry enough to eat before 5am. On my 30 minute break, I'd eat breakfast.
About three weeks ago, my hours were cut. I now work around 16-17 hours per week. This is adding a lot of stress as I am not getting the hours I need. My hours are also incredibly unstable. Some days, I work 4 or 5 hour shifts; other days, I work 7 hours. Today, I worked from 7am to 12pm with one 15 minute break that I ended up taking around 11:37am.
The stress of my scheduling and other issues within the job are taking a toll on my health. My sleep schedule is crazy as I have days where I work late hours and other days when I work early shifts. At work, I often have less than 15 minutes to eat breakfast or lunch, so I end up shoveling food in. I'm aware that eating so quickly is impacting my health, and even outside of work, I have a hard time breaking the habit of eating too quickly.
I have been sick for about three weeks with stomach pains/indigestion as well as upper respiratory symptoms (cough and mild congestion). I know some of these issues are related to seasonal allergies, but I definitely think inconsistent sleep, stress, poor eating scheduling/habits, and such are contributing to my health problems.
I am searching for a full-time position with more stable hours. Something with more hours and a more stable schedule (such as one that allows for a full hour lunch break around the same time every day) will definitely help to improve some things. I am considering rejoining Weight Watchers as I love the program, but I find it incredibly difficult to stick to any weight loss program when my schedule is so unstable, so I am hesitant about starting anything until I can at least find a way to have a more regular meal schedule.
(My ideal schedule is to eat breakfast, lunch, and dinner with maybe ONE snack in between lunch and dinner. I rarely eat between meals, but I may eat a snack if I am expecting a later dinner. I rarely eat after dinner. Most of my jobs have not allowed me to snack, so I've adjusted to just drinking water or unsweetened tea in between meals. I do best when I can eat my meals within the same time intervals. For example, if on weekdays, I eat breakfast at 6am and lunch at 12pm when I get my break, but I sleep in on Saturday and don't eat breakfast until 9am, then it's not unusual for me to wait until 2 or 3pm to eat lunch.)
Anyone else work with crazy retail scheduling? Any advice?
I work at a major retail chain as a team member. My job duties include customer service (cashiering), stocking shelves, and culling (pulling old and expired produce and perishable groceries off the shelves).
My job is extremely stressful. I started the job in February working 4, 5, and 6am shifts (primarily 5am shifts) with 32 to 38 hours per week. Typically, due to the hours worked, I took a break approximately every two hours as so:
5am- Start work
7am- Break for 15 minutes
9am- Break for 30 minutes
11am- Break for 15 minutes
1pm- End work.
This was a nice schedule. I was able to eat a light snack like a Larabar or piece of fruit before work or on my first break if I wasn't hungry enough to eat before 5am. On my 30 minute break, I'd eat breakfast.
About three weeks ago, my hours were cut. I now work around 16-17 hours per week. This is adding a lot of stress as I am not getting the hours I need. My hours are also incredibly unstable. Some days, I work 4 or 5 hour shifts; other days, I work 7 hours. Today, I worked from 7am to 12pm with one 15 minute break that I ended up taking around 11:37am.
The stress of my scheduling and other issues within the job are taking a toll on my health. My sleep schedule is crazy as I have days where I work late hours and other days when I work early shifts. At work, I often have less than 15 minutes to eat breakfast or lunch, so I end up shoveling food in. I'm aware that eating so quickly is impacting my health, and even outside of work, I have a hard time breaking the habit of eating too quickly.
I have been sick for about three weeks with stomach pains/indigestion as well as upper respiratory symptoms (cough and mild congestion). I know some of these issues are related to seasonal allergies, but I definitely think inconsistent sleep, stress, poor eating scheduling/habits, and such are contributing to my health problems.
I am searching for a full-time position with more stable hours. Something with more hours and a more stable schedule (such as one that allows for a full hour lunch break around the same time every day) will definitely help to improve some things. I am considering rejoining Weight Watchers as I love the program, but I find it incredibly difficult to stick to any weight loss program when my schedule is so unstable, so I am hesitant about starting anything until I can at least find a way to have a more regular meal schedule.
(My ideal schedule is to eat breakfast, lunch, and dinner with maybe ONE snack in between lunch and dinner. I rarely eat between meals, but I may eat a snack if I am expecting a later dinner. I rarely eat after dinner. Most of my jobs have not allowed me to snack, so I've adjusted to just drinking water or unsweetened tea in between meals. I do best when I can eat my meals within the same time intervals. For example, if on weekdays, I eat breakfast at 6am and lunch at 12pm when I get my break, but I sleep in on Saturday and don't eat breakfast until 9am, then it's not unusual for me to wait until 2 or 3pm to eat lunch.)
Anyone else work with crazy retail scheduling? Any advice?
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Replies
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My advice is to put in an application at your local Home Depot. They still schedule your days off at random (except a few coveted positions) but have set work hours (8-5, 10-7, 1-10, etc). Also, good benefits. If you want a real workout, apply for garden or lumber. Your choice of 30 minute or 1 hour lunch. And discounts with Weight Watchers (plus others).16
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Wow, what a bunch of bull (your employer)! I hate that retail stores have evolved into something much worse than they were in the 90s or very early 2000s, when you could still find full-time decent jobs with reliable hours and somewhat decent schedules. I worked retail back then and always loved it to be honest, I may never have left if things hadn't started to go sour with so many retailers cutting hours and benefits. I guess when the biggest retailers began doing it, everyone started doing it until it became the new normal.
I hope you find something better for you soon. The good thing is, you sound very self-aware and committed to your own health and wellbeing. That does go a long way. I have no idea what your work history and educational background is like, or the job opportunities in your immediate area - but I'd strongly suggest applying to some other positions to see if there may be something out there that is a better fit for you. I know many people who have transitioned out of retail into jobs that they enjoy, whether they have a degree or not. Some do take pay cuts for better hours and schedules at other type of jobs but it seems to be worth it, either in the long run with different, better opportunities, or just in such a better quality of life.4 -
michimagdalene wrote: »My advice is to put in an application at your local Home Depot. They still schedule your days off at random (except a few coveted positions) but have set work hours (8-5, 10-7, 1-10, etc). Also, good benefits. If you want a real workout, apply for garden or lumber. Your choice of 30 minute or 1 hour lunch. And discounts with Weight Watchers (plus others).
I am actually trying to get OUT of retail, but it's nice to know that there are some companies that do schedule set shifts for retail. I have coworkers who, right now, work 7am to 1pm shifts and 3:30pm to 11:30pm shifts in the same week. (Though, I did see something on Reddit just now about how Home Depot may be doing away with set schedules; and, of course, getting a set schedule would be contingent on being hired full-time.
My current position does offer discounts on WW, but it is still a waste of money if I cannot stay on plan because my schedule affects my eating and sleeping patterns.
(I am going to mention Home Depot to one of my coworkers who is working such drastic opening and closing shifts in the same week).3 -
Honestly the low number of hours (total) sounds worse to me than those opening and closing shifts you mentioned. Sorry if I sound like a jerk. In some of my retail jobs that was just how it went, especially in a supermarket. In college, I wasn't available M/W/F from 9-3 so I wound up with wonky shifts like 6 am to 3 pm on Sundays and then Monday evening 7 to midnight... Honestly I don't think that is so terrible, kind of comes with the territory. JMHO. Still 100% understand you wanting to get out of it though!3
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The good news is no one is making you stay there. You can quit at anytime. The other good news is there are tons of entry level positions available. I don't know what your credentials are, or what you are currently making, but you can easily find another position that is either A. similar to what you have now or B. entry level in another field. Start applying places. Check indeed.com. Of course, a degree and any other experience will open other doors.
Until you find another position, you are in control of your weight loss. Life isn't always going to be smooth sailing - schedules change, locations change, people come in and out of your life etc etc. Using stressors as an excuse for your inability to adhere to a weight loss plan won't get you very far. Adapting to a new scenario won't happen over night, but you can find a way to make it work. Use this as a learning experience.
Also, about the job. If you are looking for stability and predictability, stay away from commission based sales jobs. I love my job, but it doesn't really allow for a set schedule with regular breaks. My hours are also kinda wonky which means irregular sleep.8 -
Sadly, thats the world of (most) retail. unpredictable hours and schedules.
You can transfer those skills and probably find an entry level receptionist or customer service (office) job, as long as you have a professional demeanor (speak properly with grammatically correct sentences, use a clear and professional voice and tone, etc) and appearance (business casual works in the majority of offices). Among my other jobs (lol), I also own a resume writing service, and have helped more than a few get out of retail, so it can definitely be done (with or without professional help lmao).
Regardless, as others have said, there will always be change in schedules, even if on a personal level and not due to a work schedule. You have to learn how to adapt to those changes, and how best to continue on those days where its not 'normal'.
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I completely understand. I left a job because of unpredictability. I would be in different cities every week and never knew what days or hours I'd be working. It was ridiculous. I gained so much weight. Now I have a set schedule and I have lost 30lbs. I hope you can find a good job. Best of luck. Just do your best at tracking your calories for now.2
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I’ve been in retail for almost twenty years, not even full time until two years ago, and that’s pretty much how it is if you aren’t in a special role. One of my coworkers who has been here three and a half years has just recently made it to all day shifts...the one who started a week later is getting at least one night a week. I’m lucky now that my schedule is fairly consistent (one day 4-12:30, two days 7-3:30, and the other two no later than 9-5:30). Except for Sundays (the 4-12:30 day) I eat a banana or protein bar before work and then get something more substantial on my lunch. I don’t eat on my breaks because it wastes my time and calories...if I do need a snack, it’ll be when I get home.1
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I'm not in retail but I'm in the restaurant industry and I really don't get breaks at all if that makes you feel better. I'm a bartender and when I'm slammed all day long I have to go hours without food, you really can't even leave to go to the bathroom when your bar is surrounded by tons of people impatiently waiting for drinks. Sometimes we are open for lunch so I'm not out of there until 3am but have to be back at 10 am so I understand where you are coming from. Personally, I kind of like the unpredictability and activeness of my job though and I think I would struggle with a 9-5. I don't have any advice other than getting out of retail but I do feel your pain and hope your health issues get better.2
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I worked in management in retail for 12 years and this is just the nature of the business. Closing, then opening the next morning is very common. I was able to lose weight successfully while in retail. You can do it. In fact, being on your feet all day, running around the store, is an excellent way to burn calories. Having such short breaks forces you to pack your meals, which means you can pack healthy choices.
Truthfully, I found it much easier to lose weight when I worked in retail.5 -
I used to work in retail, and I understand the stress. It wreaks havoc on your schedule, sleep patterns, cortisol levels, and digestion, which all contribute to weight gain. If you decide to look for something in an office, beware of how sedentary those jobs can be, and there are always treats and snacks lying around in office break rooms! ;-) It's a different environment with more predictability, but you'll still have challenges!3
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I’m actually trying to get back into daycare. I’ll have a more stable schedule than I have now, but I won’t be completely sedentary.
I only accepted this job because I was laid off in January and being unemployed doesn’t pay anything. I am desperately trying to get out and into something different, but I can’t quit until I have another position lined up.
I do pack my meals when I can afford to buy food, but the short, inconsistent breaks mean I eat too quickly and end up spending half of my shift feeling sick to my stomach.2 -
Do you get reliable breaks to have a relaxed meal or snack in daycare? I would not imagine so.
Also, I hear from a lot of teacher friends that they don't even have time to go to the bathroom like at all...3 -
how far in advance do you know your schedule for the week? i have an ever changing one even though i notionally work a 40hr a week job...
i try to lay out on paper what my anticipated hours are; when i can squeeze in workouts etc - it gives me some semblence of control in an uncontrollable world1 -
I would pack your snacks and eat them whenever you do get your break time. I don't get to take a break at set times and have no problem getting in a banana or protein bar every now and then.
I remember you had a thread a while back about feeling the same way and trying a unpasteurized milk experiment so do you think there's a chance that these ailments may not actually be linked to working in retail?4 -
There’s no way it’s related to drinking raw milk. I don’t drink it enough for it to be an issue. Trips to PA every week or two aren’t in the budget right now. I had to stop drinking raw milk regularly as it’s just too much time and money to obtain.0
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seltzermint555 wrote: »Do you get reliable breaks to have a relaxed meal or snack in daycare? I would not imagine so.
Also, I hear from a lot of teacher friends that they don't even have time to go to the bathroom like at all...
Usually. In most classrooms, teachers go on break during naptime, so if nap is from 1pm to 3pm, then break would either be from 1 to 2 or from 2 to 3. Occasionally, breaks may be earlier, but that’s usually in the infant room where teachers can’t take advantage of higher naptime ratios. On the very rare occasion I get a really late break, I can usually eat my packed lunch in the classroom while the children are sleeping. (Only other weird break thing is occasionally taking an extra long break so I can open and close, but obviously a break from 11:30 to 3:30 would give me plenty of time to eat a relaxed meal.)
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An hour lunch or even 30 minutes sounds like a dream. I work in healthcare. Doctors and PAs in the ER get zero formal break time. Flip flop hours sucks. I know all about that.5
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I have a part time retail job on weekends, and the schedule, even though predictable, is so far off my schedule the rest of the week, it is a major problem. I have a typical office job M-F, but my weekend gig doesn't start until 10 or 12, and I'm there until after 6pm. Breakfast I just plan to eat later than I normally would, but since lunches are spread around a) who arrived first that day, b) customers in the store, c) how busy we are, there's no set time. It really throws off my schedule as I normally eat lunch around 11:30, not 2 or 3pm!
I don't have any great advice TBH, other than finding a new job. I'm still debating on quitting this job, if I get enough of a raise with this promotion at work, then I am likely to say good bye to them as the stress (plus never having a day off) is really starting to wear on me.1 -
I’m actually trying to get back into daycare. I’ll have a more stable schedule than I have now, but I won’t be completely sedentary.
I only accepted this job because I was laid off in January and being unemployed doesn’t pay anything. I am desperately trying to get out and into something different, but I can’t quit until I have another position lined up.
I do pack my meals when I can afford to buy food, but the short, inconsistent breaks mean I eat too quickly and end up spending half of my shift feeling sick to my stomach.
What steps are you taking to get back into daycare?2 -
If holding down a regular job and staying in beautiful condition was easy then we would all look like movie stars (who literally get paid to look good.)
If anyone wants to support me and my family I promise I will work out more and eat better!!! I'll even post selfies daily for your enjoyment!0 -
kshama2001 wrote: »I’m actually trying to get back into daycare. I’ll have a more stable schedule than I have now, but I won’t be completely sedentary.
I only accepted this job because I was laid off in January and being unemployed doesn’t pay anything. I am desperately trying to get out and into something different, but I can’t quit until I have another position lined up.
I do pack my meals when I can afford to buy food, but the short, inconsistent breaks mean I eat too quickly and end up spending half of my shift feeling sick to my stomach.
What steps are you taking to get back into daycare?
I've been sending out my resume and going on job interviews on my day(s) off from my retail job. I have a bag with paint, paper, a book, and other materials for a mini-lesson plan that I can do with the kids if they decide to throw me into a classroom. I keep these materials and extra copies of my resume in my car at all times- just in case I get a call and am able to go for a last-minute interview.
When I'm not working or actively applying for open positions, I am taking free online courses in childcare and American Sign Language as both of those will benefit me in a daycare position.
Aside from applying for positions at every reputable daycare center in my area, I'm not sure what else I can do.2 -
xWintersKnightx wrote: »If holding down a regular job and staying in beautiful condition was easy then we would all look like movie stars (who literally get paid to look good.)
If anyone wants to support me and my family I promise I will work out more and eat better!!! I'll even post selfies daily for your enjoyment!
I know there are issues with any job, but I also know from my personal experience that retail jobs are the worst for me in regards to my eating and sleep habits. I've always done best with tracking, eating regular healthy meals, and losing weight when working jobs with a more stable schedule- though, I am more adaptable if I've already established some good habits. Prior to this job, I was waiting on food stamps, so I wasn't eating more than a meal a day. I had to quit WW and operate on the "eat whatever I can get for free" mindset. Being selective or particular about food wasn't an option. Had I been actively on WW and then got into a retail job I'd probably be able to adapt a little easier, but I still think that retail, overall, doesn't mesh well with my goals.
That being said, I do enjoy a lot of the aspects of working in retail like being on my feet and helping customers.
But cutting my hours from 38 to 16 and then taking my old 5am to 1:30pm shifts and scrambling them around is just adding insult to injury.0 -
You have to decide what is important to you and make it a priority regardless of your schedule. I really hate that they cut your hours, that stinks, so of course you should look for a new job. That said, before work, I get up at 4:30 and work out 4-5 days a week, I work 40 hours minimum per week (consistent times for the most part, unless I have to do OT), drive an hour each way to work so add 10 more hours to my work week. When I get home from work I do a quick clothing change and run my son to sports practices where I volunteer as an assistant coach for both football and lacrosse. The rest of the time I am just scrambling to try and have my home in order, then there are games on weekends, etc.
Adult life is hard. If you end up in another retail job maybe you want to try Intermittent fasting where you only eat during a certain window of time during each day so instead of multiple meals and snacks you only have one or two bigger meals. Try new things and see where it takes you! Good luck!
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Ugh, retail hours are the worst. I did retail management for 10+ years. When I was losing weight, taking my own lunches and snacks helped me out a lot. Also having a stash of special k or slim fast protein bars was a life saver when it was too crazy to eat a proper meal. At least I had some carbs and protein to sustain me for a while. You could also bring lower calorie snacks that you can eat fairly quickly, like hard boiled eggs, or fruits and veggies. I also lived off of Healthy Choice Steamers at the time. Yeah they're high in sodium, but they were more nutritionally complete then other TV dinners, more filling then lean cuisine, and a hell of a lot cheaper and better for me then the food court.
I would recommend getting out of that place now. (Even if it's another retail job while you look into getting into daycare.) Some places I know of that used to pay well and/or have semi-consistent hours were Home Depot, Walmart , and Loaf-n-Jug. Also you may look into a place that has limited store hours. That way if you they work you turnaround shifts it's not as bad. Hobby Lobby is supposed to pay well also and is closed Sundays. So you would have one consistent day off to be able to make plans. Maybe even customer service at a bank?
It may be worth looking into temp-to-hire jobs. That was my ticket out of retail. I found a job through a temp agency that was looking for a permanent position to fill. I don't know if that would have child care opportunities or not.2 -
You have to decide what is important to you and make it a priority regardless of your schedule. I really hate that they cut your hours, that stinks, so of course you should look for a new job. That said, before work, I get up at 4:30 and work out 4-5 days a week, I work 40 hours minimum per week (consistent times for the most part, unless I have to do OT), drive an hour each way to work so add 10 more hours to my work week. When I get home from work I do a quick clothing change and run my son to sports practices where I volunteer as an assistant coach for both football and lacrosse. The rest of the time I am just scrambling to try and have my home in order, then there are games on weekends, etc.
Adult life is hard. If you end up in another retail job maybe you want to try Intermittent fasting where you only eat during a certain window of time during each day so instead of multiple meals and snacks you only have one or two bigger meals. Try new things and see where it takes you! Good luck!
Even with tracking, every time I've tried intermittent fasting, I've gained weight. I'm not sure why that is, but I just know that it doesn't work for me. I do best eating a regular breakfast, lunch, and dinner and not snacking much (if at all) in between meals. It usually works best for me since most of my jobs (retail or not) didn't allow me to eat unless I'm on a break. (My current job won't even allow me to drink water if I'm not on break). I've gotten used to not snacking.
Even when I do snack, it's because my meals are a little further apart than usual, or occasionally, I'll finish my lunch if I didn't have time to eat it all in one sitting- but I hardly count that as a snack as it's still the same food.Crafty_camper123 wrote: »Ugh, retail hours are the worst. I did retail management for 10+ years. When I was losing weight, taking my own lunches and snacks helped me out a lot. Also having a stash of special k or slim fast protein bars was a life saver when it was too crazy to eat a proper meal. At least I had some carbs and protein to sustain me for a while. You could also bring lower calorie snacks that you can eat fairly quickly, like hard boiled eggs, or fruits and veggies. I also lived off of Healthy Choice Steamers at the time. Yeah they're high in sodium, but they were more nutritionally complete then other TV dinners, more filling then lean cuisine, and a hell of a lot cheaper and better for me then the food court.
I would recommend getting out of that place now. (Even if it's another retail job while you look into getting into daycare.) Some places I know of that used to pay well and/or have semi-consistent hours were Home Depot, Walmart , and Loaf-n-Jug. Also you may look into a place that has limited store hours. That way if you they work you turnaround shifts it's not as bad. Hobby Lobby is supposed to pay well also and is closed Sundays. So you would have one consistent day off to be able to make plans. Maybe even customer service at a bank?
It may be worth looking into temp-to-hire jobs. That was my ticket out of retail. I found a job through a temp agency that was looking for a permanent position to fill. I don't know if that would have child care opportunities or not.
I do eat the occasional Larabar, and I'm trying to get into RX bars since they have more protein. I have applied to retail jobs with fewer opening hours; having a job at a place that's open until 6 or 7pm some days and only 5pm others would obviously mean a more stable schedule for me than working at a place that's open 7am to 11pm most days. None of those positions- including the many applications I've put in at the only Hobby Lobby relatively close to me have panned out though. I am definitely NOT focusing on any retail positions in my search, but I am applying to occasional positions if they pop up on Indeed.
Childcare and temp work don't usually go together. I have worked for a temp agency in the past, but the hours/schedule were just as bad as my hours now- for less pay. The agency was also horrible- giving me false information about every single position- ranging from giving me wrong information about the hours, duration of the assignment (telling me a position was to last 6 weeks when it only lasted 2 days) or telling me I had a job and then leaving me to find out that I wasn't working after driving over an hour to the position. Plus, I don't know if I could handle the idea of not knowing if I have work from day to day or week to week. At least, right now, I'm getting SOMETHING. There's no guarantee I'd be able to get a job immediately after an assignment ends.
I don't have time to buy food at work on break anyway, so I always bring my own. Once every week or two, I might order a sandwich from the Panera in the parking lot and run over, but that was more of something I did when working full-time hours.1 -
get out of retail! my stable office job is so good for healthy eating!0
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sarahrosheen wrote: »get out of retail! my stable office job is so good for healthy eating!
I feel this way too - completely.
But then I see 100 posts about "I gained 50 lb because I have an office job".
I think it is really all about managing stress and calories consumed.5 -
seltzermint555 wrote: »sarahrosheen wrote: »get out of retail! my stable office job is so good for healthy eating!
I feel this way too - completely.
But then I see 100 posts about "I gained 50 lb because I have an office job".
I think it is really all about managing stress and calories consumed.
First time I lost weight I had an office job. I ate at my desk before my actual lunch break and walk around the block for my entire lunch break.0 -
The hours are tough and unpredictable and that sucks, but there’s always going to be a reason weight loss is hard. If it’s not the work stress from the schedule and hours, it could be work stress from boss or Co-workers or clients or never unplugging when you’re “off.”
In the end you still get to choose what you prioritize in your down time. And it’s OK if weight loss isn’t high on the list right now. It takes time to meal plan and prep and figure out when to get workouts in. Weight loss is its own kind of stress. Kind of like online dating—it’s enough of a time commitment to be a second job (to me).
Do what you can to ease your stress, just please be mindful things always get in the way of losing weight. Up to you if you let them stay in your way.
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