{ "media_type": "text", "post_content": "Put on 20lbs since the pandemic WFH. Sit in my home office all day (7:45am - 6pm) and have 3-4 drinks after work at home. Any tips to break this cycle?", "post_id": "61a57c8349d98b002a863e83", "reply_count": 101, "vote_count": 28, "bowl_id": "552d1d24dc1c586b09d2d051", "bowl_name": "Consulting" }

Put on 20lbs since the pandemic WFH. Sit in my home office all day (7:45am - 6pm) and have 3-4 drinks after work at home. Any tips to break this cycle?

likehelpful
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You’re not the only one OP. Part of what broke me when the pandemic started was that all my healthy habits basically went away at once, since I wasn’t really leaving the house. My suggestion is twofold. First, start to stack up some healthy habits that you can practice on a daily basis. Making breakfast, going for one walk mid day every day, a light workout, going to bed at time. Maybe 30 minutes of reading. Whatever resonates for you. But stick with them every day and make them sacred. Start small, and it’s easier to build over time, as long as you don’t just give up. These habits will give you a core foundation to start to feel accomplishment and gratification every day. Second - recognize that alcohol will 100% blow up your attempts to start living a healthier life. You know this because you wake up every day today feeling like you wasted another opportunity to have a sober, healthy evening, and promising that things will change tonight. Then one drink happens, and another. In AA they say, you can’t have your 10th drink, unless you have your first drink. So stop having that first drink unless you’re in acceptable social situations where you want to be drinking. It takes less willpower than you think - it’s more a decision on how do you want to feel in the morning. Gotta just turn down the temptation. If you can’t it’s time to get help, and there’s no shame in that.

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Lots of good advice sprinkled throughout; as someone with a similar situation I can say it is also important to focus on small wins, celebrate the small wins, and aggregate them into a big win. If you want to cut 20 lbs and you're going to do it by a combination of methods (running and reducing alcohol), then set small goals within the methods (running and alcohol) and the objective (losing weight). Might be rewarding yourself or opening a nice bottle of wine/whiskey after losing the first 10lb or hitting 15 miles in a week, doesn't have to be anything crazy. ALSO - think about getting fresh running shoes. I'm a heavier guy (235-245lb) and notice in my knees when the shoes have worn down; last thing you want is an injury because you're carrying more weight than you're used to. Other things mentioned in the post that have worked for me: -Intermittent fasting (No fewer than 12 hours daily to get the benefits, 14-16 is more ideal though) -Logging your weight daily when you wake up (a piece of paper where you can't miss it is ideal; doing it when you wake up makes the weight ins consistent with each other) -Replacing all non-alcoholic beverages with water and black coffee (you can do the math to see what this reduction would be for your life, but many people consume 10-15% of their calories in drinks) -Remember the whole game is calories in vs calories out.. if you are gaining weight unexpectedly over time (not a 1 day gain), you need to be honest about what you're consuming and what you're doing for exercise GOOD LUCK!!!

likeuplifting
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That’s a loooot of alcohol

likefunny

1 in 10 Americans over the age of 18 consume 74 drinks a week on average? How are they still alive? Those are some crazy numbers even for college kids.

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Stop drinking. At least limit it to the weekends. Depending on what you’re drinking (straight liquor, wine or mixed drink) that can be about 600 calories a day. (1 pound is 3500 calories so cut off alcohol and you’ll lose weight) - go on a 30 min walk at lunch - get a personal trainer for after work

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This - will add to get professional coach I use Fittr - they’re an Indian company and amazing - also extremely cheap

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No advice just empathy ❤️ I’m bad at self control

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Seen tons of folks in this position. Happens. Focus with attainable goals, 20 min of sweat a day. No more, no less. Before you set insane workout goals that are never met, start with small. The mental clarity and calm from a light sweat daily keeps me able to do this job

likehelpful

Get a personal coach, best investment I made last year, following some advice given in this bowl (am ripped now heehee)

likesmartfunny

I just asked for one at my gym and got lucky I guess. I joined a “classy” gym which helps because you don’t have all the bros and it’s less intimating. And I don’t think you necessarily need the best trainer in the world, just someone to help you build a program, show you proper form and hold you accountable (that last piece is very important). After a while you get excited to go to the gym, to make progress on strength and physique etc. It’s awesome, the hardest part is to get started.

Stop drinking so much

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Start with just going for a walk. Get outside and get some fresh air. Maybe then go to the gym? I used to drink after work a bit. Not that much. But I found going to the gym made me not want to drink when I got home.

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3-4 drinks isn’t much for me, I have a high tolerance and am 220lbs. Same thing happened to me. Prob not helpful for you but I adopted a dog, gets me out of the house and walking a few miles each day! Lost 10-15 lbs just from that.

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Get a standing desk!

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Honestly... Only if you're fidgety

funny

Me too but 25 lbs. Joined Noom to just have something remind me and teach me habits about eating (my problem), and started working out again . Down 10 lbs so far. You got this.

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Thanks everyone. I can run 2-3 miles pretty easily (although I don’t do it regularly) and do strength training like twice a week. Drinks are 90% wine w/occasional beer/scotch on weekends. Never binge drink though (6+ in a day). The 3 drinks a day clearly adds up over time along with the sitting all day.

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I can attest to what D1 said above. Not related to weight loss, but other habits. I've accidentally broke habits without realizing it by going on a trip. Most of my bad habits were purely out of routine. You prob don't need a drink every night, you're just doing it out of habit. For exercise and diet - make changes you know you can maintain. Going to the gym and eating salads every day will work, but odds are you won't keep that up if you hate it and it's too hard. Then when you miss a day, you tend to give up completely. Maybe go for a 30 min walk every day to start. You might even be able to take a call on the walk so it's easy to incorporate into your day?

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Vodka and soda, or gin and soda, should be your go-to’s. Take your coffee black. Greek yogurt in the morning, salad with protein at lunch, brisk walk in the afternoon, moderately healthy dinner. If you feel pain in your sides, slap it a bit and yell at it. That usually works for me. In all seriousness though, if you find your lifestyle isn’t working, reduce your working hours by delegating.

likesmartfunny

(If you have an SO/roommate who can help you after you start traveling) get a dog and commit to walking him/her 30-45 minutes a day. It’ll help you get out of the house and decompress better. Hopefully you’ll need those drinks less. Start working out more. Find whatever stimulant that works best for you - e.g., compete with a group of friends to see who can lose the most lbs., get an Apple Watch, sign up for a race and announce it on Facebook and invite friends & family to watch so they can hold you accountable, etc. Unless you have a rare collection of fine wines or something like that, dump your alcohols down the drain. Each shot of whisky is basically a mile running worth of calories.

likehelpful

Big Pinot Noir guy. I do not take shots of whiskey (anymore) but totally agree it’s not worth running a mile. Going to start ending my work days with a workout. Think that will help build momentum for the evening so that my first glass of wine is replaced with a protein shake.

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More importantly OP: any Pinot recommendations??

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1. Prefer whiskey over beer 2. Reduce the alcohol quantity per glass by 10 ml or so 3. Pair the drink with roasted / grilled chicken or fish instead of fried stuff Works wonders.

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Create a routine, go to gym before work. First two weeks tough then you’ll be good. It’ll limit evening drinks. Try seltzer water at night, start small say no drinking mon-wed then get to just weekend. Find a way somehow to work somewhere else once or twice a week. Relatives house, is an office possible? Anything to break the norm.

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It’s the drinking. Limit yourself to only drinking on the weekend or at social events, and get at least 30 minutes of physical activity a day. You’ll be shocked at how the lbs will fall off. I know because I was in exactly the same situation as you earlier in the pandemic.

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Go to the office occasionally. One to twice a week in office for me has given me appreciation for WFH.

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Coffee or two in the morning/skip breakfast, two meals a day and no snacking. Resistance training a few times a week. If you need a drink go with vodka, less fattening

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