I agree with everyone else about sleep. Not getting enough sleep is a quick way to get your diet to go wrong.
I used to have a couple of tricks for exercising at work. In addition to parking far from the front door (it was a 7 minute walk each way to my car), I also used my breaks. I found a path I could walk at lunch time, and I even had some walking buddies for a while. If you work in a large office, it's pretty easy to disappear for a few minutes. There's no rule that says that you have to go to the closest bathroom, or the closest water fountain or the closest supply room, is there? Go up or down stairs to get where your going whenever possible.
Two jobs, crazy schedule, money pressures -- been there, done that! And all that makes it very difficult to imagine yourself ever able to take care of your health, but you have to -- because no one else is going to do it for you!
Things you might try during this period of dreadful stress. . .
1. Make a list of all the EASY things you like to eat and look for those you can keep on-hand and ready to pack into a cooler for those long days at work AND when one job seems to merge into the next. Having healthy foods "at the ready" keeps you from either going without any nutrition at all or yielding to the vending machine in the break-room!
2. Invest in re-usable zip bags and put the foods you enjoy into portion-size packets that you can take with you. Fruits, veggies, even cheese & crackers can be pre-packed so that every time you leave the house, good food options travel with you!
3. Remember all the "exercise" you get at work: that dash from the parking lot; the run up the stairs; those item you carried from one place to another -- all that (just like housework) can count as your work-out (you don't have to find time for a gym!).
4. Write down that dreadful schedule and ask yourself, "WHEN can I sleep?" -- the answer may need to include naps as well as longer, uninterrupted periods so that you can accumulate the rest your body needs in order to function well.
5. Have water with you all the time! Don't let yourself become dehydrated OR skip bathroom breaks! You need the water, your system needs the continuous release of toxins. Don't let being over scheduled be the reason for your next urinary tract infection (UTI).
6. Remember that "this too will pass" and that you won't be in these exact circumstances forever. Look for the lessons (about yourself, your stamina and resilience) you are learning today, lessons that will feed your spirit for years to come! You can do this, long enough to see light at the end of your tunnel!
Hang in there. Stay in touch, there are good friends here pulling for you!
7/2/12 9:02 P
My first thought also was sleep. This is so connected with gaining weight and happiness. So First, a huge woohoo that you've gotten as far as you have and I think now you have to be kind to yourself and prioritize rather than doing it all. Put getting enough hours of sleep each day as top priority.
Please look again at your expenses and see if there is anything you can do to cut back, so you can give yourself a break on the hours. This is not only exhausting, but not allowing you to have any positive down time. My husband and I have endured a very low budget and a few of the things we cut: fewer cell phone minutes, no fast food (so you can do crock pot meals and save "tv dinners" of this in freezer for later quick meals - I love veggie chili for this), only one garbage can pick up a month (if you are eating tons of fruits and vegetables there won't be packaging and cans) and cutting back on gift giving (use magazines for wrap, a nicely written note with a card, a symbolic gift). Many are still stuck in the over the top habits of the 1980's that is all seems necessary. I haven't watched TV in two years. This equals more time and no cable bill. I don't think I will ever feel the need again. You know your life, rethink it. If you have credit cards, ask for a reduction of interest rates and then NEVER charge again....only makes you a slave to the work more get less lifestyle. If you are working this hard to pay off credit, great for you and woohoo for getting it behind you.
I would say that you need to eat more to avoid the temptations at work. Before going eat a full plate of steamed vegetables or a hot clear soup. Always have in your trunk or backpack bananas or oranges for a quick healthy snack.
Ditch high cost gym memberships for the local stairwell. You can fit a few flights in on breaks and lunch. Milk jugs fills with water are wonderful weights. At this point in time, even just parking farther away from doorways so you quickly walk everywhere will round up on the exercise index.
I will really encourage you to make a success collage to put by your mirror to look at every morning. This is a rough time and you are going to daily need to remind yourself that you ARE AMAZING. How many other people are as motivated as you are to do so much?
Please also listen to my story. I was working double time because my husband was out of work and then my body one day literally just froze up (complex health issues). Listen to your body. If you are really exhausted to a level that is not normal - please see a doctor, there might be more going on than just working two jobs.
I care and hope you have a good journey getting to where you are going. Huge hugs!
Fitness Minutes: (266,844)
7/2/12 2:48 P
Goodness, with two jobs it's a wonder you're able to get anything done. What to do ? You have to do the best you can. If you can't workout for 30 minutes at a time, then workout for 10 minutes. You can break your workouts up into shorter segments and still get all the benefits. So, you might try doing three 10 minute workouts spaced out through the day. If you can only do two, that's what you do. every little bit does add up.
Now, I'm a firm believer that stress is a neglected aspect of weight gain. if a person could reduce their stress, they'd automatically reduce their waistline. So, I know this isn't easy, but you'll find it a bit easier to lose weight IF you can relax. I know, not an easy thing to do when you're juggling two jobs.
That's why you have to do the best you can. Do you have any free time on the weekends for exercise ? If you have a bit more time on the weekends, schedule your longer workouts for the weekends and those shorter 10 minute workout for the week days. 10 minute workouts really are the fitness rage. do a search on YOUTUBE and you'll find thousands. Coach Nicole has a bunch of 10-15 minute workouts in the fitness section you can try too.
Ultimately, when it comes to weight loss or even weight gain, what matters most is what we eat. Good nutrition is what takes the weight off and keeps it off. Exercise is what helps keep our bodies fit and healthy. In short, if you want to start feeling better about your body, start eating foods that nourish your body. try to eat more servings of fresh fruit and veggies. try to avoid highly processed foods, junk food and fast food. Try to eat wholesome natural foods whenever possible.
Good health starts from the inside out. When your insides are healthy, that reflects on the outsides.
Are you getting enough sleep ? That's another neglected factor in weight gain. If you're not getting enough sleep, that will cause your weight to go up. So, do your best to try to get a decent night's sleep.
Do the best you can. Mostly, you can't beat yourself up because you can't do everything you want. the two jobs makes it difficult to have any time to yourself. That's why it's important to really concentrate on eating as healthfully as possible. eating healthy will also help you reduce some of your work related stress.
Fitness Minutes: (374)
7/2/12 2:38 P
Hello Everyone, I am reaching out today only because I KNOW I cannot achieve my fitness goals unless I get help. I used to weigh 220 pounds. I now weigh 175. I am happy with this progress, but I want to get down to 150 to be completely happy and excited about my health. Obesity runs in my family and I REFUSE to let it get to me. The past year I have been working 2 jobs. I work a fulltime 40 hours a week job then I work a part time job in which I work 65 hours a week. I was working 8-5 Monday through Friday and then on Fridays and Saturdays working 5:30-2:30 a.m. at the other job.
I recently switched full time jobs and am working a temporary position, but the hours are not what I am used to. I have Mondays and Tuesdays off from the fulltime job, but now work the part time on Mondays and Tuesdays from 5:30-midnight and work 11-8 Wednesday through Friday Saturdays 10-9 and Sundays 12-6. I go to work Fridays and Saturdays after I leave the fulltime job to go to the part time job. You see my schedule is so crazy! I work out when I can and I am moreso a morning workout person. If I do not do it in the morning when I first wake up, it will not get done.
I say all of this to also say that I have no life right now. I am a little stressed out too because this job that I took in replace of the job I was working is NOT what I expected it to be at all and I am still looking for regular fulltime employment. The only thing is that if I were to quit my part time job, I would be short $500 a month and I have got used to that money. My goal is by the end of this year to only be working one job. I pretty much spend my off days (which I do not have anymore), but my free time sleeping.
I am so worried about my health and the thing is it is so hard for me to plan ahead because food is ALL around me at BOTH jobs. I have not gained any weight, but then again I have stopped LOSING weight. And last year around this time I Was in such good shape...my legs were toned, my arms, my midsection. Now it's not all tight and I have no social life at all due to me working 2 jobs. UGH!!!
Any HELP and suggestions you all may have would greatly help. This is so serious to me.....I remember weight 220 pounds and HATING my body...hating the way I looked. I HAVE to take care of my health. The only problem is...I have no consistent sleeping schedule ya know? HELP!!
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved. No portion of this website can be used without the permission of SparkPeople or its authorized affiliates.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.