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How do you find the time to exercise when you work 16 hours a day?

Posted: Sep 1, 2011

I need to make time. I need to lose weight and eat healthier and get my fat butt up out of this chair every once in a while!

I just found out today that my cousin who is a year older than me had a heart attack! I'm 44. His my cousin on my father's side. My father's side of the family have a bad habit of dying young of sudden heart attacks. My father died at age 49, his sister died at age 47, his brother had his first heart attack in his late 40s, his father died at age 61 of a sudden heart attack. Not to mention my dad's mother had heart disease and peripheral vascular disease and numerous strokes and at least three heart attacks, one near fatal when she was in her 60s, and then of course the fatal one when she was in her 70s. So it's like a doubly whammy on my father's side coming from all sides! Of course they all smoked and drank alcohol to excess and basically just didn't really take good care of themselves.

When I found out about my cousin having a heart attack it startled me. I'm not sure if he is a smoker or not. I haven't seen him in years, just talk to him on facebook, but I do know he tries to keep active playing golf. He is overweight, though. Then my mom calls me today and tells me my sister who will turn 48 next month and who found out she had diabetes 4 or 5 years ago was told by her doctor that she has got to lose weight because her diabetes has now started to affect her kidneys along with her hypertension. He said she would probably qualify for the lap band because her weight is now starting to really affect her health.

So now I'm totally freaking out. I'm overweight. However, I am a lifelong nonsmoker and rarely drink alcohol, maybe a couple of drinks twice a year if that. So I got that going for me. But I work two jobs and I have really busy kids who participate in a lot of different school activities, so when do I find time to exercise?

One of my biggest vices is Coke. I love Coke. Drink at list a liter of coke a day. I drink it instead of coffee and I don't drink diet. I know it is horrible for me and I need to give it up, but when I go an entire day with a coke, I get a headache and I just crave it, plus I feel sluggish and yawn all day long.

So any advice for this fatty looking to quit her vices and get healthy?

P.S. I guess I should let you know that my cousin is already out of the hospital. It wasn't a massive heart attack or anything like that, but just enough to scare the crap out of everyone.

;

videos - bashful

[ In Reply To ..]
My son gave me a few Shape workout videos for Xmas and they have a couple 10-minute workouts in them.

I have two neighbors who say they are addicted to Diet Coke. One neighbor swears they put something in them to cause you to be addicted, and it's not caffeine.

Youtube videos, I have several bookmarked. - Chi

[ In Reply To ..]
You can find whatever you like, do it at your own speed, at your own time. Get on there and start searching; aerobics, step, kickboxing, pilates, yoga, dance, jump, lifting light weights, stretching, etc.

Switch off that coke to green tea. if it's caffeine you want, it's got it and not bad for you.

You've got to re-train yourself into good eating and exercise habits. It won't happen overnight, but if you put a positive attitude into it, you can do it. I did.

Recovering from being a chips/soda/candy/garbage food/sitting on my a$$ all day type of addict.

Coca Cola - anon

[ In Reply To ..]
Good for you! Wish I could do this, as well. The only one I have conquered is kicking the Coca Cola (or any soft drink) habit. The carbonation was addicting to me. Since you are getting headaches, try cutting down a little soda each day until you wean off completely. You might try substituting water for the cola. I get headaches if I don't have any hot tea. Wish I could kick that caffeine habit, too.

Yeah, I think it is a combination of the carbonation and the caffeine and sugar that addicts me. - Noney

[ In Reply To ..]
Something about the little burn or kick down the throat with the first drink of Coke every day. You'd think I was addicted to meth!

So far today, I have not had any pop. Of course, last night when I told the kids that I was going to try to give up Coke and told them about my cousin and their aunt, they went through my office and took away all my coke! I love them!

not an expert, but my suggestions... - Ayn

[ In Reply To ..]
I also need to lose some weight and have been trying to work on increasing my exercise and eating healthier. I had a lot of success with the combo of the Atkins diet and exercise several years ago. Unfortunately, soon after that I got a second job and found myself with "no time" to exercise and went back to my "bad" eating habits with being on the go so much.

I still have 2 jobs, but now the 2nd one is IC so very flexible and only adds up to about 10-12 hours a week.

Some ideas I've gotten through work/health insurance program recently I will pass along because I thought they were good for you & easy & not too time consuming. -- when you take a break from working (even just 5 minutes), walk around the house a couple times or if you have stairs in your house, do a couple sets of stairs. Look up some easy little stretching exercises you can do at your desk - stand on tiptoes and stretch your arms up toward the ceiling. Have a dumbbell at your desk and do a sort set of exercises on a break. If the weather is nice, take a short 15-minute walk outdoors during your lunch break. Etc.

The other advice I have received is to be easy on yourself - don't expect to change everything all at once and/or overnight. Pick 1 thing to change and focus on that for a week or two. Then add another thing. For example, cut your Coke intake in half to begin with. I believe caffeine withdrawal can be hard on you, so give your body time to adjust to the change rather than quitting "cold turkey." Start by working in a 15-minute workout where you do simple exercises or a walk. Cut out 1 "bad" thing from your diet at a time. (for me, it was Brown Sugar & Cinnamon Pop Tarts for breakfast :-)

You CAN do it. And I am very impressed with you wanting to do this on top of working 16-hour days!!! Best of luck finding what works for you!

I know several people who dropped the weight - just by stopping SM

[ In Reply To ..]
their coke habit. It just puts on the pounds. Someone above said there is no caffeine in coke? I don't know if this is true or not. Anyway, I take Anacin every day because of pain, and it has aspirn and caffeine in it, main ingredients. With your history, you should be taking aspirin every day. This might help the caffeine withdrawal headaches if that is the case.

The more you exercise, the more sm - MIMT

[ In Reply To ..]
energy you will have, hence hopefully getting more done when you are working. I started a Sat class and ended up meeting 2 others days a week with 2 other gals from the class. Videos are awesome, but I needed to get out and do something. Also, as I started exercising, I started watching what I ate more and also broke my Mt. Dew habit. You can do it, you just have start, that is the hardest part.

Lifestyle changes - motivator

[ In Reply To ..]
The best way to lose weight is to make some lifestyle changes, BUT to do it very gradually! A lot of people have something like this happen and "freak out" and start eating completely different and try working out an hour a day AND stop smoking/drinking all at the same time....which is a recipe for failure. Set goals for yourself. One thing at a time. What I would suggest is switching to Coke Zero! It tastes very close to the real deal. And after a week or two, you will not even be able to drink regular coke because it will be too sweet. A lot of people also lose weight just from changing their eating habits. It is not so much about what you eat as it is how much of it you eat. And be very conscious of your calories. I am not overweight, but I lost 7 pounds recently (over a period of 6 months) just from eating low-fat foods and watching calories. Not even exercising at all! You see more and more of the 100 calorie snacks at the store. Pick some of those up! (But hide them from the kids....lol). Have Lean Cuisine for lunch. Don't skip meals! I have read a lot on the subject and it is recommended that you eat breakfast an hour after waking up, then a light snack every two hours until the next meal. And never EVER eat anything after 7 p.m. at night! This has seemed to work for me. So after a few months of changing your eating habits, then SLOWLY get into an exercise routine. Again, nothing too drastic, but make sure it is something you enjoy doing. Also set goals for yourself. Videos are great, but in my experience, I get bored doing the same one over and over, so I have a whole library of them. Or there is a show that comes on in my area called Body Electric that is also very good. The main thing about exercise is you have to do it AT LEAST every 3 days in order to maintain, more often if you want to progress, but by the third day you start to lose a lot of ground.....You CAN DO THIS! And you will feel/look so much better once you start to see the pounds slowly come off. Reward yourself after 5 pounds! Massage? Manicure? Whatever makes you happy! Good luck!!!

anon - lovetoride

[ In Reply To ..]
I ride a bike 11 miles every day. It takes me now about 40 minutes. I fit it in very easily esp since I work from home. When I take a break I take a bike ride instead of more sitting and I LOVE it! Walking is also good but I find on a bike you see can see more. I love seeing all the people out trying to do the same theing as I am - walking, running or riding. It's so exhilarating. In the winter I have a stationary bike but I continue to ride outside unless it gets below 50 degrees. Good Luck to you!

I love to bike ride too...great exercise!! nm - Barb

[ In Reply To ..]
`

Get rid of the cola - Happy MT Robin

[ In Reply To ..]
8 ounces of Coke is 97 calories. There are 33.81 ounces in 1 liter of fluid, which means that you are ingesting 410 calories of empty nutrition every single day. If you cut that out, you'll lose 1 pound (3500 calories) in about a week to 10 days without changing anything else in your routine.

I recommend just going cold turkey and don't switch to diet soda. It's just as bad for you in different ways. No, it doesn't have any calories, but the sweetener in it keeps your sweet taste buds going and keeps you craving sweet stuff. There are a number of studies that show that diet soda is just as bad for you as regular soda in a variety of ways. Drink ice cold water with a slice of lemon in it or just plain ice cold water. It will make a huge difference.

You'll feel the withdrawal for a couple of days, but that will go away once your body comes off of the sugar and caffeine high it's been on for ever. You'll find you have more energy as well once you're not having that much sugar.

That's the big one. As the other posters have said, make other changes gradually to change your lifestyle. Don't "go on a diet" because that implies at some point that you are going to go off the diet. Do little things like parking at the far end of the parking lot when you go grocery shopping. If you live close enough to the store, get a shopping cart and walk to the store - I do that and it's a 3 mile round trip and I love it.

This is not something to mess around with, especially with your sister's history. My mother died almost 4 years ago from complications from diabetes - she was overweight and never really did anything about it and it started to affect her liver and her kidneys like it is now with your sister. It's a horrible way to die and my mom felt like crap the last year of her life. Trust me when I say this is not a road you or your sister want to go down.

Once you deal with the Coke addiction, make other changes in your diet - gradually replace white bread with 100% whole wheat bread, if you don't already use it. Cut out potatoes - those are a big one. They have a very high glycemic index and for some people who are predisposed to diabetes they are like eating candy. I can eat a big potato for lunch and the next day my scale will tell me I've gained 10 pounds. It's too bad, too, because I've never met a potato I didn't like. Start making your meals more focused on a lean protein and a vegetable, with emphasis on the vegetables and stay away from processed foods as much as possible.

Another big one for me is no snacking at my computer. Ever. That creates a habit for me and so then every time I sit down to work I get the munchies, so no eating at the desk.

You can do it. Good luck.

snacking at computer - and be patient

[ In Reply To ..]
I never used to snack at my computer until I was restricted to doing all my lines in 8 hours. Yeah, there was a half-hour lunch break, but also a dog that needed to be walked. Plus, when we have overtime, I'd rather just do an hour or two right after my shift and get it over with rather than stopping for a proper meal.

and I know there are more flexible companies. Just happens this one has everything I want except for the strict scheduling.

so... no excuses, just trying to make ends meet.

But ultimately you are absolutely correct.

Potatoes...sm - Barb

[ In Reply To ..]
I have to disagree about potatoes. They seem to get a bad rap when it's actually what people do with a potato....deep fry, load down with butter or sour cream. No one just eats a plain potato. There are doctors, one in particular--Dr. McDougall, who cures his diabetic patients with starches such as potatoes, brown rice, corn, etc. My husband has a family history of diabetes and we eat potatoes a lot. His blood sugar is never over 120. There are ways you can cook them that don't make them fattening. The sugar in a potato is no worse than the sugar in an apple. The glycemic index would eliminate a lot of healthy foods if you were to go by that. I wouldn't blame potatoes for weight gain and I know there are those who claim lettuce makes them fat. ; )

I just started to diet about five weeks ago - sm - Zorro

[ In Reply To ..]
and so far I am down 10.5 pounds in about five weeks. I am doing 4-5 protein shakes a day and then a regular meal with protein and veggies, (usually a salad with just lettuce and tomato, or fresh steamed broccoli). I have not had time to exercise as yet as it has been very busy and I expect to be super busy for another month or so, if at any time I can squeeze in some exercise I plan to start off by walking maybe 10-15 mins a day, and slowly build up to 45 mins, hoping to acheive 60 mins in the long run, though probably not all at once, probably two 30 minute walks a day. But I am moving very slowly so I stick to it. I have about 80 more pounds to do and my insurance does not cover bariatric surgery, but I know I can do it on my own and really do not need it. It may take me longer to lose the weight but in the long run it will be better for me to have done it on my own. I do not have any other significant health issues. I am hypothyroid and on replacement therapy, but no diabetes. Some shortness of breath with exertion but I put that down to being 70 pounds overweight for my height, that will get better on its own and if it doesn't then I will see someone about it. I am looking forward to the day when I look and feel good, and have more energy and less aches and pains.

Also as suggested cut out the soda - sm, - Zorro

[ In Reply To ..]
and snacking, etc. I also eat protein bars 1-2 a day, though trying to find them high in protein and low in calories hard. So I use FiberOne bars, which are actually pretty good. Since I changed my eating habits I no longer sweat contantly, felt like I was having hot flashes 24/7. But I drink cold water now, cold Crystal Light. I had cut out Diet Coke a few years ago since it does not help you at all either in terms of losing weight, especially those with a lot of abdominal fat, as I do, I'd say 90% of my fat is in the stomach. I still drink diet Coke from time to time but at most 2 drinks a week IF that, generally I avoid it though. Try tea for caffeine or coffee, just don't sweeten it, or if you do use sugar cubes and keep it down to 4 cubes a day (about 60 calories in all). Eat lots of veggies. I am not eating fruit at all due to the natural sugar in fruit, but not a big fruit eater anyway. Your main issue though is to kick the Coke (soda) habit, so many empty calories, and again tea or coffee will give you your caffeine if you need that. I have never been really affected much by caffeine, too much bothers my stomach and only gives me a slight boost of energy (Only if I do coffee, nothing else will work for an energy boost on me) for about two hours, guess that is why coffee drinkers drink it all day long. But as they say slow and steady wins the race, same goes for weight loss and life style changes. --I have found, though being on a strict regime, that I do not miss any of the stuff I used to eat. I have also cut back alcohol, have maybe a glass of wine on the weekend (1 friday and saturday night), but nothing other days, whereas I'd have a glass of wine every night. So you just need to figure out what needs to change then change gradually one thing at a time. Like I said eventually I will add in exercise but right now extremely busy working 2 jobs and hard to find the time. So I don't want to over do that aspect and crash and burn. I am being a little more active but noting set as yet. Figure once the kids are back in school (next week) I will just pick a time every day and go for a 20 minute walk, just drop work and go (IC so I can do that). My problem will be sticking to it, but they say you need to do something for 3 weeks before it becomes a habit, so will just keep that in mind. Goals are important too. I want to surprise my dad and brothers at Christmas with I hope a 30-40 pound weight loss by then, which should be noticeable by then, my 11 pounds so far are obviously not noticeable, figure at the 30 pounds mark something out to be obvious, at least I hope so. Will see!

Diet Coke is just as bad as regular..SM - anon

[ In Reply To ..]
If you switch to Diet Coke you will retain fluid and not lose the weight. At about age 45 I changed everything I did, exercise, diet, and really started taking better care of myself. I didn't like how I looked in pictures and honestly never realized how bad it really had gotten. I started by cutting down on sodas which was my weakness. I found after going from 5-6 cans of Dr. Pepper per day to 1 a day I barely had a craving at all for it like I used to. Same with junk foods. The less you eat the less you want. I don't even buy junk foods now. I stopped eating all fast foods which I just to crave. Ive been riding a bike 6-7 days a week for the last 2-1/2 years and walking the dogs. I drink only coffee, Gatorade G2 (the low calorie kind) and lots of water, sometimes low fat juices. I also eat a protein bar for a meal, snack on yogurt, special K and popcorn. I buy all "light" or low fat foods like butters, mayo, etc. I may have Weight Watchers fudge bar which are only 45 calories each. Stay away from high fructose corn syrups, which is in the store bought green teas. I make my own iced green tea and sweeten with natural honey. Try to eat fresh steamed vegies as a meal. With these types of foods I dont crave any high carb, high suguar foods hardly at all. I also take, vitamins, a multi, fish oil, and chondroitin/glucosamine. When we sit all day, we have to make changes in our life style, especially as we get older. I've lost about 15 pounds since I started this. I have kept a stable weight for over 2 years. Good look to you all! Take Care!

One step at a time - and be patient

[ In Reply To ..]

If you can somehow switch to Diet Coke, if you drink a liter a day, you'd be doing away with over 100 calories a day.

I didn't even realize there was such a thing as caffeine addiction until I went on a series of weekend trips after working pretty much a year without a break, which translates into coffee every day. EVERY weekend I was without coffee, I had a headache, severe headache. It took a while to figure it out, but when I did I was sure to never be without my fix nearby.

My suggestion to you would be to keep the caffeine, but lose the sugar. I hated diet drinks at first. You have to start out on drinks that have lower splenda/artificial sweeteners, like diet sprite. I found that once I got used to low doses of artificial sweetener, I was able to finally graduate up to Diet Coke. Fountain Diet Coke is better than out of the bottle for transitioning from sugar.

Find another source of caffeine to stave off the headaches. They actually sell caffeine pills. Or guzzle a cup of coffee whist pinching your nose ;-)

But if you can start out with lowering your sugar intake, I think that would make a big difference. Don't try to do too much at a time or you'll get discouraged if you don't accomplish everything at once.

Lifestyle changes are hard. My daughter, my source of get up and go, went to college. I gained 20 pounds. She came back, then moved to another state and I gained another 20 pounds. I also work long hours. Nothing else to do...

Plus, when you work long hours and have a strict schedule, you really need to plan ahead to eat a healthy diet during the day. Which I don't. Quick sandwich, chips, or anything else easy to consume. Popcorn is a good option, but I eat that plus...

Again, try to lose the sugar and know you are NOT alone! ;-)

Some friendly advice... - Barb

[ In Reply To ..]
I know how you feel. Diabetes is rampant on my husband's side and now cancer is killing all his siblings. My siblings are all overweight as well. I wouldn't buy the Coke. Keep it out of the house and you won't have it to drink. Drink water or tea with Stevia. Make exercise a priority. When my husband takes off for his job at 7 a.m., I go with him. He drops me off a couple of miles from the house and I have no choice but to walk back. I do this before I start typing. I may get some flack for even saying this, but it's my body, my choice and it works for me...I eat very little meat (fish only occasionally--salmon) and absolutely no dairy, watch sugar and salt intake. I will be 59 on Friday and I feel great. I'm 4' 10" and weigh 112. It takes commitment but if you're really worried about your health, you just have to do it. I wish you all the best.

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