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Need advice- how to break a bad behavioral pattern.
So, here's my problem. I will run and ride for two weeks, eating healthy and feeling great. my weight will go down, I'll feel slim and strong. Then something will distract me, usually work, and I'll get knocked out of my good behavior and stop exercising, and the next thing you know, it's a week and a half later and I'm eating like crap, not exercising at all and feeling bloated and gross and having gained the weight I previously lost right back.
The external influences that keep me from regular exercise and eating right all the time are my job, which I love, but occasionally (and recently, fairly often) gives me 12-14 hour days that leave me kinda wiped out for a day or two, and Baby classes- my wife and I are about to have a baby, and we've got a lot of evening classes that fall right after work and run late, meaning I need to eat something quick right after work so I don't miss class. by the time we get home, it's 9:30 and I don't have a chance to run, ride or do much other than watch the news and go to bed.
So, what I'm looking for is some advice on how to keep myself exercising regularly when my schedule is compromised, and eating healthy when I'm exhausted.
I figure this is only going to get worse when the baby is born, so any advice now would be much appreciated.
Fri. Sep 7, 10:48am
Tell yourself that you have to do something - even if it's just for 10 minutes. Even if it's just a few sets of crunches and push-ups in the living room while you're watching the news. It'll keep you on track better.
And, when you have the evening classes and need to grab a quick bite, make sure you pre-plan it. If you can't pack something, which would obviously be the best, decide earlier in the day, when you're not rushed or starving, where you will go to pick something up. If you have the plan to go to Subway and buy a salad, it is less likely that you will end up at McDonald's with a value meal.
Friday, September 07, 2007, 12:05 PM
I would recommend taking Dr. Phil's book out of the library (the ultimate weight solution). He talks a lot about how to fight the things that cause weight loss like external influences and bad habits. I found it very helpful in helping me to see the areas of my life that were sabotaging my weight loss goals. Very helpful in understanding that most of the problem with losing weight isn't knowing what food to eat - it's life that gets in the way! Good luck!
Friday, September 07, 2007, 12:22 PM
Congratulations on the new baby to be!!! It is great that you are thinking ahead because you are more than likely to get some good strategies under your belt. I agree with the first poster....slice it up and slide it in where you can.
I would get some great food storage systems and pack strategic snacks to get you through....and go with what you like. Veggie dippers get veggies into my diet and they make great snacks when I run out of time....also cut up fruit. Found these great storage containers called Fit & Fresh at Target and they have freezer insert to keep your snacks cold SO if you end up with Wendies chili for dinner at least you have had some veggies and fruit through the day.
Take time out for "mini breathers" through your day. Close the door and sit quietly and breathe to a count of 10 or 20 or 30. You will get centered and slow your pulse rate and get the adrenalin response system under control.
Get enough sleep...yeah forget that for a few weeks....but try to get there. I have taken 20 minute power naps in my car during really stressful work days. Found I had lots of company...went to the parking lot and found several of my coworkers napping in their cars. We had a plan to wake each other up...:-).
Slide in the exercise where you can. Take the stairs. Walk 15 minutes at lunch or before your baby class. It all adds up.
Celebrate hugely...this is a fabulous time in your life and keep the faith because you will do what you need to do...afterall you are here posting OP!!!
Friday, September 07, 2007, 12:32 PM
Everyone had great ideas. The only thing I would add to it is when you have dinner at home make sure there are left overs and freeze them in single serving sizes. Then the next day take them out and vacuum seal them. If you count calories be sure and write the amount on the package. You will soon forget. Anyway then when you are in a hurry you can pull one out and have it. Or you can take it to work and in 5 min or there abouts have a luch or dinner that is good for you and easy.
Friday, September 07, 2007, 9:31 PM
Yay! A new baby on the way is one of the most exciting times of your life! And once the baby comes, exercise will help you to better able to help your wife and son/daughter :)
Is morning exercise an option? For really busy people who work later hours, this can be the only time they're sure to get it in. If getting out to a gym isn't an option you can always set yourself up at home with inexpensive equipment (like Xertubes) to get in resistance training. You can get a decent workout in a half an hour. The ABS Diet book (by the Men's Health guy) has a whole book of exercises that you could do at home and there's an entire section that includes moves without weights.
And, I would just count baby class days as a regular OFF day as far as workout goes. Why fret and set yourself up for failure? Just take the day off.
Saturday, September 08, 2007, 9:22 AM
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