I will never forget – I was in Boston for media training and a new business pitch. I was working on a new business pitch deck late one evening. I had gone to the bathroom and spotted a scale so I decided to weight myself (not my best idea at the time). I was flabbergasted at the number staring back at me on the scale. Even though I look in the mirror every day, sometimes weight gain isn’t really real until you see the numbers –
I had gained almost 30 LBS in the last 2 years.
My weight gain was gradual but considerable and for good reason, I worked extremely long hours in a toxic work environment and had no time to exercise. My day was packed with so many meetings and calls that I was usually booked solid from 7 am to 6 pm without any breaks.
I rarely got to eat lunch and when I did, I was binge eating because I was starving by the time I could actually fit in time to eat. Once I was done with all my meetings and calls around 5/6pm was usually when I would start my own work and answer all my emails from the day. Most nights I did not get to bed until 11 or 12 pm. My dinner consisted of delivery food or my lunch from that day that I hadn’t finished. In short – a very unhealthy lifestyle.
WHAT I CHANGED
After leaving my job, which you can read about here and here, I started prioritizing my health. That meant taking a look at what I was really eating and how frequently was I exercising. I have always had a love/hate relationship with working out. But now I actually had the time to work on getting back to a good physical and mental place. Here are a few of the way I changed my routine that helped me lose my stress weight.
*Note – I am not a doctor or nutritionist. This is just what I found worked for me based on my body type and my metabolism.
1. Diet | Consumption Habits
BEFORE – How I use to eat: I never use to eat breakfast. I had a grande white mocha every morning before work and then usually worked through to dinner. I sometimes ate lunch, but I was usually too busy or was eating quick bites between meetings and calls. My dinner was typical unhealthy and via UberEats or Postmates because I was starving and just wanted something fast.
NOW – how I eat: I flipped my eating schedule to have a large meal in the morning for breakfast, which helps give me more energy for the day and aided in my weight loss. I refined what I was eating and cut out fast food, soda, and bread. I also paid attention to the volume I was eating. Sometimes you consume a lot more than you think if you are big on snacking (which I was!). I tried to be very conscious of what I was eating for each meal. I also avoid feeling stuffed or overly full.
Fun Fact: it takes about 20 minutes from the time your eating for your brain to register that it’s full.
2. Exercise Routine
BEFORE – How I use to work-out: I rarely ever worked out and if I did, it was inconsistent. I did work out sessions sporadically for work events or with my girlfriends. But a consistent workout plan was never something that I was able to fit into my schedule with how hectic and demanding my work was. When I did work out – it was to run outside. I love to run outside! But that was the extent of my exercise regime.
- WORKOUT – 6 Tips to Start Workout Out
- WORKOUT – Getting over a Workout Slump!
- WORKOUT – My Ab Workout Routine
I ended up losing over 25 LBS over 4 months once I started eating better, adjusting my diet, and working out consistently. I really started seeing progress after 3-weeks of being consistent with my workout and dietary changes. The weight loss was less important to me, but feeling better physically and having more energy really helped keep me motivated. I also loved how the weight lifting really helped tone my trouble areas.
How do you fit in working out? What is your favorite way to de-stress from a job??
Tell me below or hashtag with #WhitxWorkSeries
Share this article with someone struggling at work!
If you have any questions Email me!
This may not feel like a Work Series focused post, but your work environment and job stress all impact your health and it’s important to recognize how it manifest. My journey with working out and weight loss is complicated. I have never liked the gym and I did not set out to lose 25 LBS. But after leaving my toxic work environment and prioritizing my health, the weight just seemed to slide off.
Make sure to read:
the 1st Installment: WHY I LEFT THE CORPORATE WORLD
the 2nd Installment: I RAGE QUIT MY JOB
The 3rd Installment: TOXIC WORK CULTURE Q&A