Stress weight gain

[KnowThyEnemy]

I started a new high pressure, full time job around a year ago in a new field so it’s been a steep learning curve. At the same time, my daughter developed serious health conditions and is in and out of hospital with a lot of medical appointments. Along with some other things going on, life has become very stressful.

In that time, I’ve gained loads of weight which has mainly gone on my middle. It’s really affected my confidence so I find myself hiding away and not living my life as well as feeling unhealthy and unfit. The stressors are still there and I’m finding getting into healthy eating really difficult so it doesn’t last more than a few days. I also don’t have much time for exercise which is compounding the issue.

How do you lose weight successfully when you’re stressed and have little time? Does anyone have any advice for me please?

Just focus on a calorie deficit, and it will come off. Don’t worry (too much) about making sure you have fresh veg, fruit etc., with every meal if that’s not realistic for you.

Microwave meals will work if that’s all you have time for, so long as they fit within your calorie deficit.

Little things I do to help include batch boiling eggs for 3 days. I’ll have 3 for breakfast in a morning. I buy in ready made protein shakes so that if I don’t get time for breakfast, I can grab a shake and go, whilst also getting in a good dose of protein. I always buy trays of chicken drumsticks. When I have 10 minutes, I de-skin them, season and freeze them into portions of 3. These are great for adding to microwave meals to up the protein, or half a bag of microwave rice with salad. I put them on protein flatbreads, or have with a frozen jacket potato etc.

I realise that there makes it sound like I rely a lot on convenience foods, but I still make healthy, fresh meals wherever I can, and when I do, I make sure to freeze a couple of portions.

Having food ready to go really helps me. I find focussing on protein keeps me fuller for longer during the day.

Exercise wise, if I am working from home, I find a 10 minute HIIT workout on YouTube to do whilst my food is heating at lunch time.