Needing some encouragement/motivation

S

Stacy

Cathlete
I'm trying hard to lose body fat but I feel like no matter what I do I still keep gaining weight/body fat (not muscle). I'm perimenopausal, work 10 hr shifts at a stressful job and I'm usually too tired to workout before work and too tired to workout after work. I work in a lab so can't snack during the day b/c no food is allowed at my station. So I'm usually ravenous when I get home and eat alot of high carb junk. I do have times when I do "everything right" usually when I'm on vacation because I can workout and eat healthy and I still don't see the scale move more than 1/2 to 1 lb. I'm not happy with my fitness level or what I see in the mirror and I don't feel like I'm being too hard on myself. My goal is not to look like super model nor do I feel like the "just do your best", "just be happy with yourself" type of encouragement are what I need. I have been to both an OBGYN and an Endocrinologist and there is nothing wrong with my blood work. I've been working on losing about 10 lbs for over a year now (been tracking things on a calendar) and have actually gained 3-5 lbs in since embarking on this journey around October of 2015. Sorry for the long post, I'm just frustrated.
 
Thanks for the link. I'll save it, but unfortunately my hubby lost his job and we're tight on finances :(
 
Stacey~ I have no advice but wanted to let you know that I really feel for you. You have a lot of stressors going on all at once.
 
The thing that helped me the most was a clean diet. I also went gluten free for my thyroid. It was a big adjustment but now I don't even think about it. No breads. Pasta. Or sweets. Switched to unsweetened tea. I do have an occasional low carb gf treat. I have been eating this way for over two years with great success.
 
Hi Stacy,
I feel for you as I had difficulties through peri-menopause myself. But once i cut out the added sugar the weight fell off much easier. To me sugar is like an addiction and i see you go straight for the high carb junk after a stressful day at work. That is your biggest battle - get the junk out of your house and focus on protein/ veges/ fruit/ healthy fats to fill you up. Have food prepped for the week in advance so you're not grabbing whatever is easiest. I find it odd that you are not allowed break time during a 10 hour shift though - doesn't seem right. If you did have 15 minutes to yourself, get out for a walk and healthy snack at least to boost your mood. Exercise definitely gets my endorphins going and keeps me in the eat healthy mindset. Even if you could do a short 20 minute workout of whatever you enjoy a few days before work then it's done and you don't have to think about it anymore.
Good luck
Jamie
 
Thanks for all your responses. I certainly know what I should be doing, but sticking with it thru fatigue and times of stress (which is pretty much everyday!) is tough. I know drinking more water will help and cutting back on starchy carbs. I'm glad I don't have a sweet tooth, but I know that starchy carbs are pretty much the same as sugar of their effect on the body. I'll take it day by day. I have stopped by bagels for a quick breakfast in the morning so that will help. I've got alot of paperwork to do at work and I do get a short lunch break, but I find myself getting caught up on paperwork at lunch so I'm not doing it at the end of my shift. Getting another job is not really an option right now since I'm the sole bread winner. This job has good benefits and decent pay. I'm hoping hubby can find work soon to take off some of the pressure and relieve a bit of stress! Maybe I'll take a look at some timesaver premixes. I'm definitely frustrated but have not thrown in the towel yet!
 
I would recommend you start with baby steps, choose one thing and focus on that for a week then the next week pick another. Diet is the biggest part for me on weight loss and with 3 kids and a full time job I understand how life gets busy, so here's what I do:

Week 1 diet focus on cutting out sugar (or just focus on getting a minimum amount of water each day) and for exercise pick something you enjoy and find fun. Even if it's only 15 minutes it's something and you will find more energy because of it. There are a lot of free 30 day challenge workouts that will give you a 15 min workout and it is a good start. I am not one to get up in the morning to exercise so I do it at night and I put my workout clothes on as soon as I can and then just press play and don't even let my mind think of it as an option. If I'm tired I can cut the workout short but I have to do at least do 15 min :)

Week 2 diet I would focus on reducing carbs and either continue with the same workout or maybe try lengthening it by 5 min.

Keep setting goals each week that are attainable and know you don't have to do it all at once, that's a recipe for failure.

It sounds like you flat out need to take the break at lunch so at a minimum take a walk if you can - just leave your desk! Sit and meditate/pray to relieve some stress and just connect with your self. You deserve it!

Food prep can also help you. Find quick breakfast options you can grab and go (shake, yogurt and fruit, hard boiled egg, cottage cheese, etc). For dinner, to avoid the overeating when you get home, look into crockpot meals if you can. I love chicken breasts with salsa - set on low for 7-8 hours then shred when you get home and make a taco salad for dinner. Healthy soups and chilis can also be a good option.

You can do this and you aren't alone :)

Cindy
 
I work healthcare so understand no breaks and no food. I do 12 hour shift and just learned years ago on my commute I do a protein shake, I drink water at every break and do a meal bar or high protein yogurt around 6 hour mark . I found for myself if I keep filled on protein I don't get off work wanting to eat a buffet ;) On the occasions I get lucky and actually get a lunch break. I will eat a health choice meal Or I love to bring fancy salads (that only when I have the time to make them) I love spring mix with strawberry, feta cheese, grapes, pecans, grilled chicken and raspberry vin. and another is a spinach/chicken almonds, cranberry walnuts and honey mustard vin. THe thing with over 2 decades in hospital nursing the job never really allows breaks. I learned years ago to crab food when I can and I can choose I choose grease or healthy

I work on my feet so that helps with the peri waist spread.

I think you may benefit from just maybe 20 min of yoga when you get of work before bed. Then on the weekends do at least full body weight training. The old body blast push pull is more intermediate and you will help keep up your metabolism I would then just walk.

If your mind and body stressed is already stress doing heavy lifting and hiit training will increase your cortisol levels and that will keep fat on you especially during peri and meno . I think until your mind is more restful you need to think along more gentle workouts. Then when dh gets a job and stress is off of you. Maybe you will feel like kicking it up a notch

I hope things get better for you and your husband.
 
Stacy said:
Thanks for all your responses. I certainly know what I should be doing, but sticking with it thru fatigue and times of stress (which is pretty much everyday!) is tough. I know drinking more water will help and cutting back on starchy carbs. I'm glad I don't have a sweet tooth, but I know that starchy carbs are pretty much the same as sugar of their effect on the body. I'll take it day by day. I have stopped by bagels for a quick breakfast in the morning so that will help. I've got alot of paperwork to do at work and I do get a short lunch break, but I find myself getting caught up on paperwork at lunch so I'm not doing it at the end of my shift. Getting another job is not really an option right now since I'm the sole bread winner. This job has good benefits and decent pay. I'm hoping hubby can find work soon to take off some of the pressure and relieve a bit of stress! Maybe I'll take a look at some timesaver premixes. I'm definitely frustrated but have not thrown in the towel yet!
Click to expand...

Putting your health, fitness and mental wellness has to be a main priority in your life, and that has to start by making a firm decision in your mind that you're going to focus on creating the lifestyle needed for that to flourish. Other things (paperwork, fatigue, job demands, bills, spouses, etc.) will never, ever stop eating away at that priority. It isn't that you become more important than those things or people, but if you're not functioning at your peak, all of those things and people will suffer eventually.

Without at all being critical, I would say you have to first start thinking and speaking some positive things over your life. "I may be going through peri-menopause and I have gained a little weight, but I live in a day and age of knowledge. Knowledge is power. So I'm going to take that knowledge and get some power in my life going through acting on it. It may be slower than I'd like, but I'm going to see positive changes over time. I'm going to feel better than ever, no matter what it takes!" I say this as someone who used to be incredibly negative and great at making excuses about stuff. It's still a work in progress, but I've found that if I confess positive things in my life - even in the midst of feeling otherwise - it starts to build hope in myself and in transformation. From that hope, I find I start planting little seeds of something that I believe will grow and yield a harvest one day. It may only be a ten-minute walk here, choosing to drink a protein shake instead of eating a piece of cake there, picking up the dumbbells for five minutes instead of flopping down in a chair when I feel dead on my feet- but it's something. The more I do, the more I'm capable of doing.

I agree wholeheartedly with lifeisgood about taking baby steps. Put a resistance band, a pair of dumbbells and/or some rubber tubing somewhere that you sit often- your desk at home or work, your sofa, your favorite recliner, your car, etc. Every time you're in one of those places, do a set of some exercise. Or march/jog in place, something like that. Even a minute is enough to start getting your circulation going. Don't underestimate the power of these short bursts to elevate those brain chemicals like serotonin to work in your favor. Also surround yourself with as much positive, active people, situations and literature in your life (like this awesome forum).

I would say that since you can't eat at your work station, then it's even more important you take a break midday to get away from the desk and eat something healthy and take in a bit of movement. If you can get away with it, tote a protein shake in a double-insulated stainless steel water bottle and/or a protein bar in your purse or briefcase. I remember reading about carrying a little "survival kit" in a book called Firm for Life years ago. It was great advice. I always carry a little cooler with me to prevent myself from noshing on junk, either during the day or later at night. I keep in it an ice pack, some brown rice Triscuit crackers, string cheese or yogurt, a protein bar...insert your favorite healthy options here. If you've got to step out into a hallway away from your station and grab a container of yogurt to eat mid-morning or something, do it. Tell your employer your blood sugar is running a little low (which is probably the truth after three to four hours of work anyway), and you need to grab a snack.

Be polite, but firm and proactive, about your needs. Don't let "can'ts" stop you from taking back your well-being, mentally or otherwise. I'm not saying it isn't easy and doesn't take leaps of faith. It does. Sometimes we have to speak up and have conversations with the people in our lives to get the support we need too, including our boss(es).

I really hope none of this sounds like I'm making light of your situation, because I'm definitely not. I work full-time, have a long commute to work and back each day, have a fiance that I'd much rather spend my limited free time with these days as opposed to working out, and fight with the pain and fatigue of fibromyalgia on a daily basis. I was once 440 lbs., walking with a cane (and I was barely 30 years old), and had medical issues that led to early peri-menopause. I lost over 150 lbs and am smaller than I was in high school right now, but it took putting my health and fitness at the top of my priorities to get there. It took difficult mental and lifestyle changes that have continued to evolve. I believe you'll get there, but you have to believe that you'll get to the top of the mountain.
 
I am in awe of you, seriously! I sent a friend a link to this, because its just such great advice. Thank you.



TurquoiseEyes said:
Putting your health, fitness and mental wellness has to be a main priority in your life, and that has to start by making a firm decision in your mind that you're going to focus on creating the lifestyle needed for that to flourish. Other things (paperwork, fatigue, job demands, bills, spouses, etc.) will never, ever stop eating away at that priority. It isn't that you become more important than those things or people, but if you're not functioning at your peak, all of those things and people will suffer eventually.

Without at all being critical, I would say you have to first start thinking and speaking some positive things over your life. "I may be going through peri-menopause and I have gained a little weight, but I live in a day and age of knowledge. Knowledge is power. So I'm going to take that knowledge and get some power in my life going through acting on it. It may be slower than I'd like, but I'm going to see positive changes over time. I'm going to feel better than ever, no matter what it takes!" I say this as someone who used to be incredibly negative and great at making excuses about stuff. It's still a work in progress, but I've found that if I confess positive things in my life - even in the midst of feeling otherwise - it starts to build hope in myself and in transformation. From that hope, I find I start planting little seeds of something that I believe will grow and yield a harvest one day. It may only be a ten-minute walk here, choosing to drink a protein shake instead of eating a piece of cake there, picking up the dumbbells for five minutes instead of flopping down in a chair when I feel dead on my feet- but it's something. The more I do, the more I'm capable of doing.

I agree wholeheartedly with lifeisgood about taking baby steps. Put a resistance band, a pair of dumbbells and/or some rubber tubing somewhere that you sit often- your desk at home or work, your sofa, your favorite recliner, your car, etc. Every time you're in one of those places, do a set of some exercise. Or march/jog in place, something like that. Even a minute is enough to start getting your circulation going. Don't underestimate the power of these short bursts to elevate those brain chemicals like serotonin to work in your favor. Also surround yourself with as much positive, active people, situations and literature in your life (like this awesome forum).

I would say that since you can't eat at your work station, then it's even more important you take a break midday to get away from the desk and eat something healthy and take in a bit of movement. If you can get away with it, tote a protein shake in a double-insulated stainless steel water bottle and/or a protein bar in your purse or briefcase. I remember reading about carrying a little "survival kit" in a book called Firm for Life years ago. It was great advice. I always carry a little cooler with me to prevent myself from noshing on junk, either during the day or later at night. I keep in it an ice pack, some brown rice Triscuit crackers, string cheese or yogurt, a protein bar...insert your favorite healthy options here. If you've got to step out into a hallway away from your station and grab a container of yogurt to eat mid-morning or something, do it. Tell your employer your blood sugar is running a little low (which is probably the truth after three to four hours of work anyway), and you need to grab a snack.

Be polite, but firm and proactive, about your needs. Don't let "can'ts" stop you from taking back your well-being, mentally or otherwise. I'm not saying it isn't easy and doesn't take leaps of faith. It does. Sometimes we have to speak up and have conversations with the people in our lives to get the support we need too, including our boss(es).

I really hope none of this sounds like I'm making light of your situation, because I'm definitely not. I work full-time, have a long commute to work and back each day, have a fiance that I'd much rather spend my limited free time with these days as opposed to working out, and fight with the pain and fatigue of fibromyalgia on a daily basis. I was once 440 lbs., walking with a cane (and I was barely 30 years old), and had medical issues that led to early peri-menopause. I lost over 150 lbs and am smaller than I was in high school right now, but it took putting my health and fitness at the top of my priorities to get there. It took difficult mental and lifestyle changes that have continued to evolve. I believe you'll get there, but you have to believe that you'll get to the top of the mountain.
Click to expand...
 
TurquoiseEyes said:
I really hope none of this sounds like I'm making light of your situation, because I'm definitely not. I work full-time, have a long commute to work and back each day, have a fiance that I'd much rather spend my limited free time with these days as opposed to working out, and fight with the pain and fatigue of fibromyalgia on a daily basis. I was once 440 lbs., walking with a cane (and I was barely 30 years old), and had medical issues that led to early peri-menopause. I lost over 150 lbs and am smaller than I was in high school right now, but it took putting my health and fitness at the top of my priorities to get there. It took difficult mental and lifestyle changes that have continued to evolve. I believe you'll get there, but you have to believe that you'll get to the top of the mountain.
Click to expand...


Wow Lise, you have been through so much! Well done:)
I shall remember your post when I am too hard to myself!:)

Keep it up, especially the mental strength;):)
Huge Hug to you:);)
fist bump:)
 
You must log in or register to reply here.

Our Newsletter

Get awesome content delivered straight to your inbox.

Top