busy days are actually easier for me to lose weight. I have hot coffee in the morning, iced coffee midday, a handful of nuts if I really need to eat something in the afternoon and then I come home and eat a decent well balanced meal at 7 or 8 pm. I try to walk 30 min a day before work or mid day, or a super quick peloton. its hard at first then you get used to it, esp if you are keeping the carbs down. Weekends I eat 2-3 meals.

Anonymous wrote:If you work at a desk all day make sure it is a standing desk. Pull your UP (not so much IN) to better your posture, like in Pilates.

insert > abdominals <

Anonymous wrote:I agree with a lot of the PP> Working from home has made it harder to eat right and stay fit. When I was in teh office, I ate the same easy breakfast every morning (smoothie or overnight oatmeal) and the same boring lunch every day -- when I had time. Now, I snack almost all day. When I would normally walk outside or speak with a co-worker, now I go into the kitchen and look for something (usually unhealthy) to eat.

Then stop buying crap to keep in the house. Nothing. in. the. house. There is enough crap in the office/workplace. Enjoy a piece there if you must. Never keep junk food at home, especially if there are children in the house. YOU may have bad habits, but don't pass them on to your kids.

Family or couple walk every night when you get home. 30 minutes minimum. Dinner is after that; make it a small dinner. Go to bed before you get hungry again.

You need to change your habits to healthy ones.

If you work at a desk all day make sure it is a standing desk. Pull your UP (not so much IN) to better your posture, like in Pilates.

Get a standing desk. I do a couple hours standing per day and do a side step just to keep moving. Also I work in a long-ish lunch walk.

Just wanted to say that I've lost 70+ lbs over the last year while sometimes working crazy days like this. Not the whole year, but about half of it. When I was the most stressed, it was almost easiest to avoid food, because I was busy -- but as PPs say as long as you don't have bad snacks around because those low times are also among the hardest to avoid temptation. Banish them from the house and office! Sometimes I would treat myself to a nice iced coffee instead.

It's fun to fit into clothes I haven't worn in years, hurray.

Try to take some calls while walking

1. Plan ahead for each meal. Bring your own lunch, snacks, etc. Don't let yourself get so hungry that you think the vending machine is a good idea. Make sure you have snacks on hand for when the vending machine is calling you.

2. Take a break every 90 minutes and walk ~500 steps. T

3. Drink 2-3L of water.

4. Find something healthy to do after you get home work - walk, read a book, solve a crossword. Something that will not put you in an infinite loop and keep you awake and wired (binge watching TV, doom scrolling).

5. Go to bed on time.


(Is this the schedule forever, by the way? I have ideas on when to lift and add a touch of cardio but first, I'd like to hear if this is your life forever or just a busy time).

Meal prep. Weight loss is all diet control that and you can lose weigh.

I do much better when I can just grab my breakfast and lunch on the way out the door

I work long days too and do a couple things. First, I only have an iced coffee with a little half and half in the mornings until I can have lunch between 12-1. Yes I am hungry but I’m generally really busy so I don’t notice. You could also do something healthy like a hard boiled egg with some avocado if you need breakfast. Lunch is a salad with protein and veggies and cheese with oil and vinegar. Dinner is also a protein and veggies. The easiest thing you can do is cut carbs because it doesn’t involve calorie counting which takes time to log everything.

Anonymous wrote:10 min exercise 6x a day/5x a week

Morning, 10am, 12pm, 2pm, 4pm, night. End meeting at10 before your. Light weights.

Long walk after work /weekend am, 3x a week .. 1-2 hrs

This is incredibly unrealistic for someone working 10 hours per day.

Intermittent fasting is a great fit with long days, saves time and money too. Check out YT vids by Dr. Jason Fung to get started or listen to podcasts by his group, The Fasting Method. There is a good Reddit sub too, check out the sidebar info re: electrolytes and follow recs, esp re: sodium. r/fasting

80-90% of weight loss is how much/what you eat. You may not have a lot of time for exercise but you can still control how you eat.

Most important: No snacking. Stressed and need to snack? Drink tea, chew gum, or drink water.

10 min exercise 6x a day/5x a week

Morning, 10am, 12pm, 2pm, 4pm, night. End meeting at10 before your. Light weights.

Long walk after work /weekend am, 3x a week .. 1-2 hrs