{ "media_type": "text", "post_content": "Hi there !\nNeeding your experience ! I'm still fully wfh, packed with work and 10 hours call minimum/day, impacting my sleep.\nIn september, I started working out with a trainer once a week, sometimes two if i can.\nMy only social life is about going out for dinner (i try to walk before & after). At home i watch my food (healthy stuff, no snacking, low carbs) but i keep on putting on weight fast.\nAnyone solved a similar situation ? \nEating less is just killing my energy... (and no, not pregnant!)", "post_id": "61a770d7d2dc9c0026d6a872", "reply_count": 27, "vote_count": 4, "bowl_id": "59e88be7e2808e00149b0443", "bowl_name": "Women In Consulting" }

Hi there ! Needing your experience ! I'm still fully wfh, packed with work and 10 hours call minimum/day, impacting my sleep. In september, I started working out with a trainer once a week, sometimes two if i can. My only social life is about going out for dinner (i try to walk before & after). At home i watch my food (healthy stuff, no snacking, low carbs) but i keep on putting on weight fast. Anyone solved a similar situation ? Eating less is just killing my energy... (and no, not pregnant!)

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Get your blood work done to make sure you don't have a thyroid or other medical issue.

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Agree with the bloodwork recommendation. The other thing I would do is very strict calorie counting, taking calls that don’t need to be on video while you’re outside walking, and limited the days you eat dinner out to once a week. With all the hidden calories of eating dinner out, it’s very easy to put on weight quickly when you don’t exercise on a regular basis. This happened to me a few years ago even when I was working out daily and sadly the only real way to lose weight is to make sure you increase your exercise even more and track your calories so that you consistently eat only at/below what you’re burning.

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I need to get out for my mental health. If i stop, my mental health will get down

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Could be cortisol/stressed induced gain.

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I'm more exhausted than stressed, but i guess it has impacts too

- check blood work -If you’re not eating enough you could be damaging your metabolism. Every meal should be full of leafy green veggies, lean protein, complex carbs and good fats. If you restrict too much you will cause weight gain. -go for a 15 min walk at lunch or at night. - lift weights

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I’m sorry to hear that. It must be a combination of things as everybody is different. I had to make some changes myself after a health scare. The bottom line is you absolutely have to put yourself first, so find a way to carve out balance at work or take a leave of absence to look for something else. - yes to the bloodwork, check your cholesterol levels and specifically LDLs. Mine went up during pandemic because I was eating poorly - exercise: work with your trainer to design specific exercises that will help with the issue, like HIIT to get cardio up, or pilates for strength and core building - nutrition: I made a strict decision to cook 99% of what I eat. I need to know what goes into my food to better track it. I’m also buying cholesterol reducing ingredients: beans, chickpeas, lentils, quinoa. For protein I’ve switched to fish only (cut out red meat and shell fish). Berries, persimmons, pomegranate, etc. And yes leafy greens every single day. Plant based dairies only - I’ve cut out full dairies. - mental health. As you said this is so important: I try to do yoga every morning before my day. I sit down to eat breakfast instead of rushing. I practice mindfulness and being present. I’ve joined a tennis group and a hiking group so I have people keeping me accountable and counting on me to show up.

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If you are exhausted and having trouble sleeping, I would tackle that first. I know I eat more when I’m tired and just need to eat to keep my eyes open. 4 hours of sleep? Here comes the bag of chips! Have you tried meditation apps or leaving your phone in the living room at night? What are your specific sleep challenges?

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Love the idea of pilots trainings ! :) Might be the same as meditation but sounds more my style 🤣 Will look at it !

When you say putting on weight, what’s the range and time frame? If you just started training and have not been very active before, you may gain muscle weight and no need to panic :) But definitely try to improve sleep quality if possible. I use CBD to help 🥰

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Fat % is growing as well unfortunately :( Will start with the sleep then.

Do u drink

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This! I gave up drinking a few weeks ago (to get ready for my wedding) and I’ve been sleeping so much better and weight is melting off. I didn’t drink that much, but I imagine I have at least 600 Cals back a week. Otherwise, my lifestyle is very similar to yours.

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Cut out alcohol as much as possible. Track your calories - know what you’re taking in and burning. When you go out, choose wisely. Review the menus before you arrive and determine what food choices are lower in calories. Order an appetizer vs a main course. Avoid bread. Avoid desserts. Get salad dressing on the side. Eat half of your meal and get the rest to go.

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Hmmmm….I guess it depends on how you like to eat. I love food (like….I plan my vacations around the restaurants), which is why I don’t want to “waste” my calories on anything meh. A dinner roll just isn’t worth it - not if I can allocate those calories to something more interesting. The main courses are usually the equivalent of 2 meals, whereas an appetizer is more right-sized. Farm-to-market restaurants are usually really flavorful. I live in TX and we eat a lot of Tex-Mex, but i avoid the chips and the enchiladas, stick with the fajitas or anything grilled. I don’t have a huge taste for fried foods, so it doesn’t feel like a major discipline - though it can get expensive. I eat at a lot of Asian restaurants and sushi adds up 🤷🏻‍♀️.

Try weight watchers. It will help identify where you’re choosing low value, high calories foods and help direct you to more efficient and filling choices. Worked for me.

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Track your macros (and calories) by weighing everything. “Healthy” doesn’t always equate with low calorie and calories in must not exceed calories out if you don’t want to gain weight. Weighing your food is truly the only way to know exactly how much you’re eating and would help you identify areas you can easily cut out (maybe you’re cooking with too much oil, your salad dressing is 300 cals, etc.). It doesn’t have to be a long-term thing but can help you pinpoint exactly what’s going on.

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Don’t underestimate sleep! It is one of the most important factors impacting weight. I would first prioritize sleep above any incremental activity and see if that helps

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Have your cortisol checked. I’m using an informal home test from vessel that tells me if it’s high. Stress increases cortisol which also results in lowering your metabolism, fatigue, ability to build muscle. To combat it, wellness type things that relieve your personal stress - for me, it’s gym and walking. Dose yourself in vitamins: magnesium, zinc, the B, C,D’Souza. Those all help metabolize cortisol. I also added NMN and NAD+ supplements which has helped. Lastly, if you are working that much you are probably eating low. I worked with a nutritionist who noted that I was operating on 1400cals a day on average on a multi year period. This resulting in my metabolism adjusting so if i went through a period of eating a normal amount (say 2k calories), my body’s was storing it all as fat bc it was used to being starved.

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Increase your protein

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When I first moved from work in office to wfh (over 15 yrs ago) I noticed a weight gain. I attributed it to such low to no exercise - it’s the little things. Going to office- get dressed, walk to car, walk to coffee, walk from car to office, go for lunch, walk around office to meetings, and so on. All of these things are activity and they add up over time. Good that you are doing g some workouts. I would also suggest making sure to get some activity in every day- walk at lunch, for example. And watch the food intake- it should go down now that your activity is lower. That’s harder to do at home.

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