Do You Work Long Hours? You Can Still Lose Weight!

I’m in the process of writing my first book. It’s called “The Complete Diabetes Organizer: Your Guide to a Less Stressful and More Manageable Diabetes Life“, Spry publishing, fall 2013. But my primary job is my private practice where I counsel and coach patients on nutrition, exercise and lifestyle change. Most days, I sit in my office for at least seven hours in a row. Now that I’m writing articles for various publications and my very own book, I sit again when I return home.

It’s true, I’m one of those nutritionists who loves to cook. So I prepare my meals and snacks and bring along healthy food to work everyday. I even have a terrific insulated bag that I bring to my office. My food stays fresh throughout the day. On days when I’m working on my book from home,  controlling my food intake is a bit more challenging. I always make sure to have plenty of water and low calorie vegetables and fruits at the ready!

The extra sitting has inspired me to become more active. Since I want to maintain a healthy body weight, I try to move more whenever I can.  Writing an “organizing” book has helped me understand the importance of planning my food and my physical activity.  The truth is that some days are more challenging than others. If I have a writing deadline, then I might not get in a full work-out. So here are a few tips and tricks that I use to help me stay fit.

Be prepared

Cook or prepare  dinner meals on the weekend or a few days in advance.  Having dinner pre-planned will allow you to create healthy-more nutritious menus. Keep cut-up veggies in the refrigerator for a quick before meal snack.  Sliced red peppers and cucumbers are a great low calorie appetizer (and will take the edge off your hunger).

Plan to exercise

Look at your schedule for the week ahead. When can you exercise? Do mornings work best? Do you prefer to work-out before dinner? Don’t worry if you can’t go to a gym. Plan to take a walk with your dog or a neighbor. Join a Zumba class or jump rope. Use a pedometer to monitor your steps. You can increase your physical activity over time. But you need to begin moving today!

Reduce stress and sleep

Deep breathing exercises and meditation can help to reduce daily stress. Try using a lavender hand soap or scented bubble bath. Lavender has a wonderful calming effect. Keep a routine in the evening and shut off your TV, computer and cell phone at least an hour before you go to bed. You’ll sleep more soundly and feel better in the morning.

As my business and writing career grow, maintaining a healthy lifestyle can be challenging. Although I’m very busy in my personal and professional life, I’ve committed to running four miles at least five times a week. Running keeps me focused and helps me to maintain my weight (no small feat as I get older and sit more)! I continue to cook and plan my meals as part of my overall healthy daily routine. What do you do to stay fit? Please share your thoughts and comments.

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