I will never forget – I was in Boston working on a new business pitch deck late one evening. I had gone to the bathroom and spotted a scale so I decided to weigh 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.
WHY:
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 WHEN I LOST 25 POUNDS
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 now: 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 to Lose 25 pounds
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
HOW I LOST 25 POUNDS: THE RESULTS
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.
This is my 4th installment of my Work Series Wednesday. Every Wednesday I will be sharing stories from my work journey and other work lessons I learned. This series is called #WhitxWorkSeries!
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
Agree that working in a toxic environment can affect your bottom line (waist line) i guess. Both my sister and I have experienced this first hand. I like hearing stories about what I call the “after life” It’s important to her successes people have had once they’ve left a job. It’s not easy but sometimes it’s really worth it for your health and well being if you can afford to take the leap.
I couldn’t agree more. It was hard to take the leap but I my quality of life has improved so much since I left. Thank you so much for your comment!
xo, Whitney
I am very much in this situation right now. I’ve stopped working out (I went from 6 days/week then to 4 days/week at barre because I’d found a good place with my weight, etc). Things at work have gotten progressively worse. Back-to-back meetings, lunch meetings…all things you mentioned. I can barely eat lunch, let alone get away for my workout like I was doing previously. I’ve gained 20+ lbs and am miserable. I just signed up for Fast Track to Fit. I need more structure to get me back on a routine. I’m hopeful this helps until I can solve the “root” issue with my job. Thanks for sharing.
Thank you so much for sharing your story and your comment. It’s so hard to carve out time for yourself but so important. I wish I had been better about it. Keep me posted on how your new routine goes!
xo, Whitney
Love it! People don’t realize how big of a deal stress-eating, and binge eating are when you have a stressful job. I know a lot of the women I work with have issues with this, especially in the 4th quarter when everyone’s job ramps up for the end of the year.
I LOVE that you are talking about the positive health consequences of leaving a toxic environment. Considering how much time we spend at work, it’s important that it’s a healthy environment! Congrats and thank you for showing people the way!!!
So glad you left and made that change, you look fabulous and skies the limit from here!
xx
Lauren
http://www.shoesandsashimi.com
Wow!! That’s a huge change. You look amazing!! I’ve been struggling with my abs work out, so I might as well copy yours ’cause obviously you are killing it lol Thank you for sharing!!
Candace
http://www.thebeautybeau.com
I know I am with you on this, my day job affected my health which gotten to the point I was over exhausted and feeling rundown due to stress. Proud of you girl that you left your job and much happier now! You look fabulous! ❤️
This is such an inspirational post!!! Jobs can totally have an impact on our health and our weight. I rarely have time for lunch and definitely don’t drink enough water throughout the day. Thanks for inspiring me to get better!! So happy for you and the work you have done!
This is wonderful! I’ve been overeating recently due to a toxic work environment and have gained about 20 lbs in the past couple of months. I intend to leave this work environment soon, and although I would have to go somewhere else to work, I am hoping the new environment is less toxic and more conducive to my mental and physical health.
You look amazing, I am glad you left your toxic work environment.
Great post! Very insightful. Thank you for sharing!
Wow this is so right! Toxic environments and stress can so affect your weight its not even funny! I love all your tips on how to get back on track, but I will tell you that you looked as beautiful in 2016 than you do today!
Oh my god, I can so relate to this – I used to work in a toxic environment and when I quit, I dropped 10 pounds in the first three months! Our work environments have such an impact on our health!
It’s so hard to stay healthy when under stress. I always gain weight when I am in a stressful situation because it’s hard to fit in the gym and you start grabbing for the wrong foods. Good for you for getting out of that environment and getting healthy again!
XOXO
Cathy
This is so awesome!! It’s absolutely true that toxic environment will contribute to weight gain. In addition to everything you mentioned, being so stressed really messes with your cortisol levels and totally throws everything out of whack! I think it’s so great that you are putting yourself first in every aspect of your life. You look amazing babe!
It’s incredible what one’s state of mind can do for one’s health! You look incredible and I’m sure you feel even better!
Wow, I definitely believe that your work environment can affect a lot of aspects in our lives including our health. So glad you removed yourself from that environment. You look absolutely amazing, you go babe!!
Kileen
cute & little
good for you for getting yourself out and away! and how inspiring!
I agree the work environment can really affect with the how your body reacts to it. I am glad that you removed yourself and I love how you changed your workout routine from then and now. I feel like that when you work out consistently you have that time for yourself, to de-stress from the day or week and it’s good for physical and mental healthy.
You look amazing girlfriend! When I was in a stressful job I ended up loosing weight because I was stressed all the time. Regardless, being in a toxic job is not a good situation and I’m so glad we could both leave those crazy jobs and get healthy! Keep up the great work!
xoxo,
Kim
This is amazing! I totally agree that a toxic environment can cause a lot of stress and as a result, weight gain. Glad you are so much happier now! You look amazing!
You look amazing!! I truly believe that stress is a big cause for weight gain and.or not being able to lose weight even while working out and eating a healthy diet. A toxic work environment can definitely give you an unnecessary amount of stress!
xo, Laura
You look really great. Stress can totally take a toll on the body, wen physically so it’s good your we’re able to leave the toxic environment behind.
Xx, Nailil
Thirtyminusone.com
Work can be so stressful! I work in homecare so I’m on the road a lot and not eating salads cuz ya can’t drive and eat those! I’ve put on 15 sadly and know I need to change my habits but it’s so hard! Thanks for sharing!!
I had the reverse problem: I was working so much and was so stressed that I did not have time to eat and was not even hungry. I lost so much weight that I had to leave the company to find a normal life again!
oooh equally as bad. I am so glad you are no longer at that company! Thank you for your comment hun!
You look absolutely incredible! I loved reading your, story, as it’s so similar to my journey to happiness after leaving a super demanding job that required being on the road conducting interviews all day, grabbing fast food and inhaling it while driving between meetings….if I got home by 7 it was a miracle….I’d eat something unhealthy with my hubby for dinner, and then I’d be up all night typing reports to meet deadlines…..basically it was pure hell. I had trouble losing all my extra weight at first because it had been put on over the course of several years in this career, but I finally did it YAY!:) Cheers to being happy and healthy!!
Thank you so much for sharing! Congrats on losing the weight! I love that my experience connected with you. Thank you for your sweet comment!
Wow! You look so amazing babe! I totally agree about the toxic work environment. If you aren’t happy then don’t stay. I had a similar situation a couple of years ago and it was hell!
Loved reading this and so glad you’re in a better place now. I knew you lost weight, but its crazy to see the photos side by side. You looked great back then but you look amazing and 10 times happier now. Way to go!