Ask Me Help Desk - No time to diet or exercise.

No time to diet or exercise.

What are some suggestions for losing weight for someone that works 10-19 hours a day?

Got to start with your diet. How's your diet?

I eat what is convienent. That's what I mean, I don't have time to grocery shop regularly and prepare nice healthy lunchs. If I'm at the vision center (located in a retailer), I can go buy a sandwich and a fruit. But the other job is 11pm-9am, so I usually get something at the convient store that's close or at mcdonald's... which is the only close restaurant. My diet has been suffering drastically since starting both jobs.

Continue to make your health a priority in your life by focusing on healthy and nutritious snacks and foods.

I highly recommend planning as many meals and snacks as possible because you do not want to abuse your body with unhealthy foods.

Here is a sample of days menu for a very busy person (what I would call "quick to prepare").

Breakfast:

Cheerios w/low or non-fat milk (soy milk OK).
A large banana (maybe even slice it and put it on top of the cereal)
Shot of OJ (8 oz or less) or preferably a sliced up Orange.

Snack 3-4 hours later:

Small serving of cashews, almonds, or macadamian nuts
OR
Baby carrots (from a bag)
Bottle(s) of water.

Lunch:

Baby spinach salad (from a bag) with light dressing with sliced tomatoes and cucumbers. At work I usually bring a small paring knife to slice tomatoes. Cucumbers can be sliced in advance and keep well in the fridge.
Necatrines, plums, apples, pears (whatever is in season).

Snack 3-4 hours later:

Another banana (I like bananas because they are portable and you can eat them anywhere).
OR
Mango slices
OR
Cut-up pineapple or whatever might be in season.

Dinner:

Lean protein (chicken, beef, pork chops) that is baked or grilled
Boiled, steamed or canned veggies (fresh veggies preferred)
100% Whole Grain bread w/spread (butter substitute)
Small serving of Jell-O for dessert (individual servings available at grocery store)

Basically, learn to keep healthy food around you.

I strongly urge you to plan as many meals as possible. Also make the extra effort to bring fresh fruits and veggies wherever you go and snack on them.

Take a bag of baby carrots and put in the fridge at work (you can munch on them all week). Take three GREEN bananas at work on Monday and leave them there (snack on them when they turn). The night before (or morning) slice up pineapple and cucumber and keep in fridge. Low or non-fat yogurt is good to keep around too.

Always take a personal cooler/insulated lunch bag with you when you leave your house. One with a freezable "cold pack" is good.

Be a disciplined eater who puts her health first and you are well on your way to eating better. Your body will also get what it needs.

I hope you find this answer helpful.

Peace.

AH

I really do appreciate your suggestions, but most of those require preparing before work. I get three or so hours to sleep when working both jobs. I don't really have time for that. I can eat healthier and DO on days that I work only one of the jobs.

And I can't keep food in the fridge at work, I'm a caregiver and cannot use the client's fridge.

You couldn't be working those sort of hours everyday, are you? You'll burn out if you try to maintain that sort of schedule for too long. If you're working 19 out of 24 hours on any particular day, it would be impossible to do anything else with the remaining 5 hours other than sleep. Are there days when you're working fewer hours or have days off?

Quote:

Originally Posted by frangipanis

you couldn't be working those sort of hours everyday, are you? You'll burn out if you try to maintain that sort of schedule for too long. If you're working 19 out of 24 hours on any particular day, it would be impossible to do anything else with the remaining 5 hours other than sleep. Are there days when you're working fewer hours or have days off?

I've mentioned that I work anywhere from 10-19 a day. If I would have burned out on working two jobs, it would have happened a long time ago. I've always worked two jobs. I don't have days off. I know it's impossible to do anything but sleep on 19 hour days, hence my issue. :p

Geez, how have you been managing to do that? I actually work two jobs as well (although the hours for the second job are thankfully flexible - still, I have tasks I have to accomplish each week. Plus I have an 11 year old at home who naturally wants quality time together and a home to keep in reasonable order. Basically, what doesn't fit into my priorities of children/health/finances/partner/home (including two cats), doesn't get done. I somehow manage to get to the gym at least twice during the week and once or twice over the weekend. I have a set of hand weights at home and know how to run through an exercise routine in front of the TV if I have to :-)

Is there any part of your travel to and from work that you can safely walk, jog or cycle? Do you know where the nearest gym and swimming pool is to your workplaces and home?

Quote:

Originally Posted by ChihuahuaMomma

I really do appreciate your suggestions, but most of those require preparing before work. I get three or so hours to sleep when working both jobs. I don't really have time for that. I can eat healthier and DO on days that I work only one of the jobs.

And I can't keep food in the fridge at work, I'm a caregiver and cannot use the client's fridge.

Wow. I wasn't aware that you only got 3 hours of sleep when working both jobs; that's got to be very demanding on your body.

I guess I can only say is to buy prepared items at the grocery store (I even saw chopped onions for sale one time) and carry around fruits and veggies in your own cooler w/a plastic "ice pack" or synthetic ice cubes. If you have a good cooler and lots of ice then you can keep it in the car all day and things won't go bad.

Try your best to travel with healthy food and snacks.

I know you have barely enough time to sleep, but always make time for your health (mind, body, and spirit).

I know work is important but just don't sacrifice your health.

One time I worked at this job for 3 months and I began to have high blood pressure and anxiety so I quit; it wasn't worth it for me.

Thanks for your reply.

AH

Quote:

Originally Posted by frangipanis

geez, how have you been managing to do that? I actually work two jobs as well (although the hours for the second job are thankfully flexible - still, I have tasks I have to accomplish each week. Plus I have an 11 year old at home who naturally wants quality time together and a home to keep in reasonable order. Basically, what doesn't fit into my priorities of children/health/finances/partner/home (including two cats), doesn't get done. I somehow manage to get to the gym at least twice during the week and once or twice over the weekend. I have a set of hand weights at home and know how to run through an exercise routine in front of the TV if I have to :-)

Is there any part of your travel to and from work that you can safely walk, jog or cycle? Do you know where the nearest gym and swimming pool is to your workplaces and home?

Both jobs are too far to walk or bicycle. Besides the fact that I live in the Pacific Northwest with a weak immune system, I don't like being sick. Especially since I work with sick people. And yes, I have a gym membership, but even the time that I would have to use it, I am really wanting to sleep. This is my confusion, how in the world am I supposed to lose weight when I don't have any free time?

I feel you. The best you can do is to avoid the soft drinks, unnecessary snacks, and choose your meals wisely. High protein, less junk. Have a salad instead of a burger. Get a bowl of fruit when you can get fries.

I really do feel for you, and I hope your schedule gets better soon.

Best.

Thanks ISF, you're right. I hope it gets better soon too. But while I'm still living alone, this is how it is...

Don't you have a boyfriend to cook your meals and pack your lunches ;)

LOL... he works two jobs and goes to school... He has less time than I do. And he lives with his parents.

Psh, then what good is he to you?

You must have a good reason for working such long hours... cancel your gym membership and pay off a toning bed instead?? Just a thought :-)

Get fit in bed
Amazon Online Reader : Get Fit in Bed: Tone Your Body & Calm Your Mind from the Comfort of Your Bed

Toning Beds -- I just love the thought of these LOL!!
Exercise Equipment for Women - Toning Tables from Slender You

Quote:

Originally Posted by frangipanis

you must have a good reason for working such long hours ....... cancel your gym membership and pay off a toning bed instead??? Just a thought :-)

Get fit in bed
Amazon Online Reader : Get Fit in Bed: Tone Your Body & Calm Your Mind from the Comfort of Your Bed

Toning Beds -- I just love the thought of these LOL!!!
Exercise Equipment for Women - Toning Tables from Slender You

Yes, I have a lot of bills (mostly medical bills). I can't afford extravagant purchases right now.

Quote:

Originally Posted by ISneezeFunny

psh, then what good is he to you?

I ponder that sometimes... :p

Quote:

Originally Posted by ChihuahuaMomma

Yes, I have a lot of bills (mostly medical bills). I can't afford extravagant purchases right now.

Sorry to hear that. You can still use the gym though, I'm guessing? You still look great so you might need to focus on keeping your diet as healthy as possible and getting rest whenever you can until your schedule becomes more manageble. Work on changing your schedule...

I do not have time to go to the gym, I'm cancelling my membership after this month. I cannot afford to change my schedule.