I'm fat and fed up with it...any suggestions?

[coop528]

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I am the type of person that cannot keep a workout going for more than a week. Everything seems to be getting in the way. I make excuses, and I am finally fed up with it to the point that I have to do something.

Any tricks/suggestions on how to keep a workout going throughout even the toughest 3rd year rotations. Details....please!

 

[merlin]

Do weight watchers. No gimmicks, no workouts, all it does for you is limit the amount of food you take in. I haven't personally been on it, but my friend has lost 20lbs over the last 4 months. The only thing is is that you have to really be vigilant with their system and correctly imput all the things you eat. Its really hard. From watching this whole process, it takes incredible discipline because they really limit the food you can eat per day, but you really lose a pound or two every week. Its a whole education. Good luck

I am the type of person that cannot keep a workout going for more than a week. Everything seems to be getting in the way. I make excuses, and I am finally fed up with it to the point that I have to do something.

Any tricks/suggestions on how to keep a workout going throughout even the toughest 3rd year rotations. Details....please!

 

[!dr_nick!]

Bottom line is, you arent really disatsified with yourself enough. If you were you wouldnt complain, youd do something about it.
I dont really mean that to sound harsh, but from my own experience its true. You have to hit rock bottom. So go get boxes of twinkies and eat them till you are so disgusted with yourself you have to do something 😉

 

[!dr_nick!]

Do weight watchers. No gimmicks, no workouts, all it does for you is limit the amount of food you take in. I haven't personally been on it, but my friend has lost 20lbs over the last 4 months. The only thing is is that you have to really be vigilant with their system and correctly imput all the things you eat. Its really hard. From watching this whole process, it takes incredible discipline because they really limit the food you can eat per day, but you really lose a pound or two every week. Its a whole education. Good luck

The problem is that if you come off of a diet with no exercise, you will regain the weight and your body fat to muscle ratio will be worse. You dont have to kill yourself to exercise. Start light and walk a few miles everyday. Youd be surprised what a difference some activity versus none will do for you.

 

[ericdamiansean]

I am the type of person that cannot keep a workout going for more than a week. Everything seems to be getting in the way. I make excuses, and I am finally fed up with it to the point that I have to do something.

Any tricks/suggestions on how to keep a workout going throughout even the toughest 3rd year rotations. Details....please!

I hope you're not stress-eating?

 

[chameleonknight]

I hope you're not stress-eating?

Two keys:

Get a workout buddy, and you should do something you enjoy.
Try to get a workout buddy at your level of fitness too; and if you don't, then please don't be discouraged if they can lift more, run faster, whatever. The point is progressing against yourself; you're not trying to make varsity track, you know? Plus, it kills excuses: "I can't just not go to the gym; my workout partner Leroy is counting on me." Another option is a fitness consultation from your gym; they may be able to set you on a more regular routine.

If you like swimming, swim. If you like walking outside, walk outside. If you hate lifting weights, don't lift weights, at least not the way you hate it. In other words, if you hate free weights, use machines. Or vice versa.
I will say this though; if you want primarily changes in your looks, then weights will get you the fastest results, whether you are male or female.

I highly recommend Bill Phillips' book "Body for Life." It's a very good program, albeit very difficult. Like Bill says, the point is to do what it takes for you. I can guarantee you that cannot completely stick to his diet. It is way, way too time consuming. But his workout advice is good as well.

And remember....don't do too much the first day. Ease into it, and make sure you have fun! 😀

 

[v-tach]

One thing that helps me is to get into a routine where I work out first thing in the morning. Yes, that means getting up earlier, but it keeps other things from getting in the way. And as far as cardiovascular exercises, I personally like swimming and jogging. From some things I have heard, swimming is not as good for getting rid of fat. However, it is very good for general health and works all your muscles. And it's much nicer to do on hot days. 🙂 Good luck!

 

[stomper627]

I am the type of person that cannot keep a workout going for more than a week. Everything seems to be getting in the way. I make excuses, and I am finally fed up with it to the point that I have to do something.

Any tricks/suggestions on how to keep a workout going throughout even the toughest 3rd year rotations. Details....please!

Being a bodybuilder and a former personal trainer, I can assure you that you are not alone. You, like most americans want instant results, which does not happen. However, results are easy, if you are willing to work for it. As someone who cannot keep a workout going for more than a week, I dont think you are willing to work for it. But before I label you that way, Im curious as to what types of workouts you are doing. It doesnt take much, to get yourself into a routine, you do not need to workout hours a day, everyday, to get results.
I would start with doing cardio 3x/week for at least 30-40 minutes. Depending on your shape now, this could be simply walking. Do this for 2 weeks, if you cannot keep this, then you are not willing to go any further.
DO NOT START WITH A DIET FIRST!!!! Biggest mistake Americans make. The key is to raise your metabolism, that is not done by dieting....its done with exercise, which is why athletes can put away twice as much food as normal people, and not gain weight.
Try this and then come back or PM me and Ill give you a better program, and slowing work in a lifestyle change that includes changing the foods you eat.
stomper

 

[kornphan]

What has really worked for me is that I don't eat anything , and I mean anything after 6:00PM.. before that you eat whatever you want.. this way I have dropped 35+ lbs in 6 months.. obviously if you have time to workout then it helps a lot. I was reading that some NFL players do this to drop their weight... it worked for me.. try it.. good luck !

 

[VienneseWaltz]

What has really worked for me is that I don't eat anything , and I mean anything after 6:00PM.. before that you eat whatever you want.. this way I have dropped 35+ lbs in 6 months.. obviously if you have time to workout then it helps a lot. I was reading that some NFL players do this to drop their weight... it worked for me.. try it.. good luck !

You are definitely not the first person to tell me that. When I've tried it, I get really hungry by 10. Does that get better? And what do you do when you eat out with friends (who usually don't want to have dinner at 5pm)?

 

[care bear]

i am not on clinical rotations but. . .

i NEVER exercise and felt like i need to be healthier/more disciplined so i signed up for a 5K road race.

it's in a few weeks and so i know i *have* to go running most days or i will humiliate myself. that finally gets me out there 🙂

this one is through my med school, but what i didn't know is that you can find road races apparently every few weeks in most areas, so one could potentially be permanently training for one race or another, which could act as motivation.

one of my best girlfriends from college is training for the NYC marathon right now! she is getting motivation x 100, and i think she is so much happierr w/her life & body b/c of it.

 

[carrigallen]

What has really worked for me is that I don't eat anything , and I mean anything after 6:00PM.. before that you eat whatever you want.. this way I have dropped 35+ lbs in 6 months..

I would DIE if I couldn't eat anything past 6 pm (do you go to bed really early?). I know that eating a good breakfast/lunch blocks your appetite later, but it is still active.

I think that exercising has more benefits than simply the calories you burn. At OHSU, I made myself climb up the stairs to get up out of the canyon (7 stories) every day, and my legs were incredibly strong by the end of the summer.

 

[happy20003]

Try La Weight loss, you just need to limit the amount of food you eat. its a one on one counsloring(they check your blood presure), depending on your health they chose one plan for you(i think they have like 5-8plans). they give u this purple chart(depending on the plan, theres red, gold and etc) and tells you what to eat.

this chart has a list of vegtables, fruits, strach, protein,and fats you could eat. you have the option of eating 3-5 times a day(3 meaning eating bigger meals,and 5 meaning eating smaller meals). they also make you eat 2 bars(chocolate,peanut butter, lemon and etc) per day.

they weight you each time you come in, which is only 2-3 times per week and they measure you once a month. you are to obey what the chart has or you won't lose weight and have to put alot of willpower to resist on the food that you are not suppose to eat but your family member can eat it, in front of you. depending on location most of them charge $7 per week(sometimes they have a special), and they tell you that you could lose 1.5 to 2 pounds per week.

i am a full time student and work fulltime(as a graphic/web designer and will soon get my BA on Dec and plan on doing my Post Bac(should take me a 1yr to finish it, in the future). i was browsing and was looking for more info on the clinic rotation and just happen to see your post and wanted to help. have a great day.

 

[stomper627]

What has really worked for me is that I don't eat anything , and I mean anything after 6:00PM.. before that you eat whatever you want.. this way I have dropped 35+ lbs in 6 months.. obviously if you have time to workout then it helps a lot. I was reading that some NFL players do this to drop their weight... it worked for me.. try it.. good luck !

careful with this type of diet....it is not healthy and will cause a lot of problems.

 

[Gene Queen]

...reading Shape or Self usually had great ideas and is pretty motivating for me...

 

[MD'05]

1. Use the stairs in the hospital. Work your way up to 10 flights several times per day. Stairwells are great. No one can see or hear you huffing and puffing.

2. Park far from the hospital and run in to avoid being robbed or molested by bums.

3. Bring your own lunch every day. The food in the cafeteria and on the floors is high fat and high in calories. If you want to fill up, pack a salad with lots of lettuce.

4. No soft drinks, juice drinks, or energy drinks. Drink water, water, and more water.

5. No candy bars. If you have a sweet tooth, eat some fruit or yogurt.

Don't starve yourself, but try to watch that hand to mouth action when you are bored or frustrated.

 

[docbill]

WELL as all of you must have forgoten or assumed!!!

First Question I have for anyone saying such a thing is:
What is your weight and what is your height. --> YEAH BMI (even though it is not the best.. it works). If you are 5 -15 pounds over weight.. than no extrem measures needed.

I droped 55 pounds in about 6 month. I feel great. For the first time in my life I am not FAT SO ... or fatty.. or whatever.

If you are obese.. and willing to make changes (sacrifices and mind over body) than you can. But untill you are ready there is no use. Or if you are weak.. than no use.

 

[starayamoskva]

careful with this type of diet....it is not healthy and will cause a lot of problems.

What is it exactly that you think is not healthy about this type of diet and what kind of problems?
There is nothing wrong with limiting caloric intake in the evening when your activity decreases. If you are diabetic and taking insulin or oral hypoglycemics it might not be a good idea but otherwise can work quite well.
Of course if you eat like a pig (fatty simple carb loaded foods) then it won't work at all.
It is all really very simple, if calories in equals calories out then your weight is stable. If calories in exceeds calories out then you will gain weight; vice versa if calories in is exceeded by calories out then you will lose.
So... STOP EATING SO MUCH AND GET OFF YOUR BUTT!

I can say this without feeling the slightest twinge of guilt for not being politically correct because I have lost just over 50 pounds since January.
Simple plan, stop eating so much and take the stairs, park as far from the store as you possibly can and do everything in your power to walk at least a couple of miles/day.

Now, stop whining and use start moving. Oh and PUT THAT BROWNIE DOWN!

S.

 

[TicDouloureux]

As far as exercise goes, I agree 100% with the person who said to do something you like. My friends used to convince me to go to aerobics with them, and I hated it because I am uncoordinated and flail about like I have a cerebellar problem. And the music sucks. So I couldn't stick with it. Finally I said to hell with it, and I discovered that I like weight training lots better, so I am motivated to do that 3x a week. Even if I'm tired, I know that I will feel better afterwards, so it motivates me to drag my tired ass to the gym at the end of the day. Plus, I get to listen to my iPod instead of crappy aerobics techno. 🙂

As far as diets go, different diets work best for different people. After trying (and failing with) multiple low fat diets where you have to count calories and keep track of food groups and points and whatnot, I finally discovered that low carb work much better for me, and I lost 90 lbs over the past year. I'm doing something close to the Sugar Busters diet, which is kinda like Atkins/South Beach, but less regimented. I don't count grams and go through various diet phases (who has time for that). I just don't eat sugar, corn, white potatoes, white bread, pasta, and some high-carb fruits like watermelon and apples. Anything else is fair game, including fruits, veggies and whole grains. And I usually keep a protein bar or trail mix in my pocket to snack on during the day. It sounds cliche, but I think the key to a sucessful diet is that it is a lifestyle change, rather than a temporary thing. When I was on all of my failed diets, I couldn't wait to get off them. But I've managed to stick with this for over a year, and can imagine eating like this indefinitely, except for the occasional piece of chocolate cake 😉

Good luck!

PS Here's a trick for when you are thinking about eating something you know you shouldn't - imagine how you will feel in 20 minutes. You won't be able to taste the thing anymore, and you'll be mad at yourself for eating a stack of oreos when you weren't even that hungry. Sounds kinda corny, but it helps me...

 

[raptor5]

You are definitely not the first person to tell me that. When I've tried it, I get really hungry by 10. Does that get better? And what do you do when you eat out with friends (who usually don't want to have dinner at 5pm)?

Try not eating any carbs after dinner. I will usually eat tuna/veggies or a protein only shake 3-4 hours after dinner unless I splurged on dinner or went out to eat in which case I do not eat anything even protein b/c I know I am over on calories for the day plus I am not usually hunger. Does your 10 PM hunger result in a growling stomach or is it just cravings? You really need to differentiate b/t the two. Also eat small portions every 3-4 hours. 6 meals a day is optimum. Protein shakes, low sugar protein bars and a can of tuna count as a meal. Starving or going a long time without eating usually results in overeating at some point, unless you have a meth habit.

My favorite protein/energy bar is EAS Myoplex storm (27g Protein, 30g of Carbs, ~13g of Fat). They are pretty cheap if you order them through dpsnutrition.com

Body-For-Life by Bill Phillips is an excellent book.

 

[VienneseWaltz]

Thanks for your advice, raptor5. My stomach is growling by 10; it's not just the munchies. I think it's because I usually DO eat small meals every few hours ...

 

[njbmd]

I am the type of person that cannot keep a workout going for more than a week. Everything seems to be getting in the way. I make excuses, and I am finally fed up with it to the point that I have to do something.

Any tricks/suggestions on how to keep a workout going throughout even the toughest 3rd year rotations. Details....please!

Hi there,
I was one of those people who put on 85 pounds during medical school from stress eating and almost no exercise. I have been slowly taking it off during residency. Here are a couple of things that have helped me:

1. I do Weight Watchers on line. I can use the website to log my food and my exercise along with my weight loss. Since I can see my progress, it keeps me on track.

2. I have a work-out buddy to cheer me on. When we both feel like giving up, we encourage each other.

3. I have discovered that cardiovascular exercise is better for stress reduction than eating. I should have known this but better late than never! 😀 I do my exercise first thing in the morning or as soon as I get home before I prepare dinner. I keep my workout clothes packed and by the door so I can get moving fast.

4. Pumping iron and stretching helps to keep my back from hurting during the long cases. Getting into good physical condition even if you are overweight helps to make everything go much better.

5. I vary my workout. I may swim one day; jog the next; do the ellipical trainer on another day. I work my abs everyday and split upper and lower body. I take one day off from weights and just do something fun like tennis.

6. If I can't get into the gym, I try to walk the stairs in the hospital. Minimum one flight up and two flights down whenever possible. I stretch between floors too. Keeping flexible is very helpful especially when you are lifting weights.

7. I really stopped eating any of the prepared food in the hospital cafeteria. Too much grease, salt and too little flavor. I go for yogurt and much on baby carrot sticks. The crunch feels good too. I also drink plenty of water as hospitals are usually very, very dry.

Good luck and make baby steps at first. Log your progress and start giving yourself small rewards that do not involve food. Also, don't let the nurses share their fatty goodies with you!

njbmd 🙂

 

[coop528]

Thanks guys...this advice really helps!

 

[monchi]

I'm a little embarassed, but I've started buying work-out DVDs. I've always worked out everyday, but since starting 3rd year and b/c of some injuries I haven't been able to do my usual stuff. I've been pretty lucky so far time-wise, but on days when I can't get to the gym or do my usual run, I've popped in a DVD and gotten a "break-through core" workout or "power yoga" session. I know this sounds really cheesy, but right now, I'm swallowing my pride and getting what I can take.
It's nice b/c I can do these at home, even when it's dark outside or it's 4am.
You have to shop around though. I actually find the "perkier" and faster-paced workouts to be better for me. Doing a slow-paced yoga series just makes me fall asleep. A good place to start sampling is from the local public library or video store. I've been buying from Amazon.com.
Yeah, I admit, these are not the best workouts. But they're definitely better than nothing, and these people are actually trying to be motivating and encouraging. But DO them, don't just watch them 🙂

And while we're on this subject - OK, I know I'm not overweight. But how do you get rid of that f**king belly-bulge!! Don't tell me cardio - I run 5mi/day.

 

[njbmd]

I'm a little embarassed, but I've started buying work-out DVDs. I've always worked out everyday, but since starting 3rd year and b/c of some injuries I haven't been able to do my usual stuff. I've been pretty lucky so far time-wise, but on days when I can't get to the gym or do my usual run, I've popped in a DVD and gotten a "break-through core" workout.

And while we're on this subject - OK, I know I'm not overweight. But how do you get rid of that f**king belly-bulge!! Don't tell me cardio - I run 5mi/day.

Hi there,
One of my personal trainer friends told me that if you are doing lots of cardio and still not losing weight, you probably have a diet problem. Since then, I have logged everything that I eat and analyzed the log. When I first started doing this, I was surprised at how those little noshes of high fat foods added up. These got replaced with baby carrot sticks.

I also vary my routine but I can't afford the DVDs. I can usually find a cardio workout on FIT-TV at almost any hour. These have been great. I learn a little something and get some variety at a cheap price. The DVD things sounds pretty good too.

When I am on my running routine with a good diet, I drop tons of weight from all over. Again, both diet and exercise have been the key to my weight loss. It's slow but I don't want to have to do this again.

nbjmd 🙂

 

[EMDrMoe]

One thing that helps me is to get into a routine where I work out first thing in the morning. Yes, that means getting up earlier, but it keeps other things from getting in the way. And as far as cardiovascular exercises, I personally like swimming and jogging. From some things I have heard, swimming is not as good for getting rid of fat. However, it is very good for general health and works all your muscles. And it's much nicer to do on hot days. 🙂 Good luck!

I agree - even when I was in OB/Gyn and had to be at the hospital at 5, I'd get up and do 20 minutes of something. On the REALLY sleepy days I'd just do crunches, push ups and lunges. (or have dug out the old Tae Bo tapes - we're all reduced to shame during 3rd year, aren't we!?) I usually shoot for 5 days a week of pretty hard workouts for a minimum of 30 minutes. That way it's not too daunting. If I "slack off" and only get 4, hey, it's still a good week. If I wait until I get home, I DO NOT work out.

Like the above posters said, do what you like. Don't worry about swimming burning less fat - that myth probably comes from the fact that collegiate & elite swimmers have more body fat than elite runners (which is about 18% vs 14% - yeah, either one would be awesome!).

Thanks to the posters who remind me to use the stairs 👍 I also like the idea of stretching there (and the fact that no one can see the huff & puff!). The student lot is about as far away as I can get from the hospital, and not be at my house, so that part's easy for me.

A lof of the diet ideas are great - pick one you will stick with. Who cares which one (within reason). If it seems extreme to you and is impossible or you're miserable, it will be a temporary thing, not a permanent change, which is really what you need. Use common sense. The VAST majority of your fat loss comes from diet improvement; exercise improves your health and strength, though, so don't neglect it! It's the total package (yeah, yeah, I'm putting the brownie down 😡 ).

I have done weight watchers before and am doing it again (not going to meetings, but keeping track of points). It's essentially an easier way to keep a food diary. There are a few PDA tracking programs out there, but they're not under the "WW" name (one got removed b/c it did), so search for diet tracker or some such name in tucows.com or other free software site.

All that being said, it's STILL hard to keep things up. This thread is great and offers a lot of different ideas - thanks for the renewed motivation!!! If you're interested in an online "buddy" to lose weight with, PM me - it's always better to have someone to be accountable to 🙂 Good luck!!!

 

[HeySha]

Coop-

Have you considered biking? I used to play intercollegiate soccer (Before tearing up my knee), now I'm doing collegiate cycling and triathlons and I've found that biking is great...for ANYONE. A friend of mine who is a periodontist and is HUGE picked it up recently and he has had some pretty good results with it. Since it is no impact, you probably won't get hurt, and its something you could possibly use as a form of transportation to and from work/rotations? I know some residents that bike to work. If you get a decent road bike, the miles will just fly by. Its really fun and I highly recommend it!

🙂

 

[femme_fatal]

the more you eat, the more you want to eat. i'd say, eat half of what you usually eat or snack and check in with yourself to see if you are really hungry. i don't believe in the 'serving size' crap--whoever invented this BS? when you find ways to control your hunger cues, you will find you don't need to eat as much, you can eat stuff that you need (like, lets see--i am hungry for a ....cake/apple/salami)--bottom line, you will be able to eat foods you like and it does not have to be a rigid schedule. and definitely, abandon the notion of 3-course meals (unless of course you are hungry for them)
read a book 'overcoming overeating'--i think it works with most MDs and students' hectic schedule.
exercise is great but it makes you hungry. I had an eating disorder (anorexia) before which almost turned into bulimia and binge eating. I was ab le to recover and this is how I am able to live day by day and it seems to be working.
good luck...
one more thing--don't call yourself fat! it has inherently negative connotation, and all kinds of self-esteem problems stem from it.
No matter what your weight ends up being, you will have to ultimately come to accept your shape, your metabolism, and if they are not what you like, find features that you do like about yourself, and find weight at which you feel good. Life is too short to waste on worrying about weight and food.
After all these years of strugging with issues, i had boiled it down to eating just enough to calm down the PHYSICAL hunger, and then distracting myself to live and enjoy life. Please, do not berate yourself for being fat. it is a no-win struggle and ends up consuming your life.
best of luck to you...

 

[EMDrMoe]

femme,
Is that book by Geneen Roth? I have read a couple of her books and they're REALLY good. I agree with the suggestion!!!!

Sha,
nice to see ya

 

[doc05]

lots of exercise will get the weight off. start of easy, and eventually build up to 2-3 hours a day of vigorous exercise. there's no way you can remain fat with that sort of regimen. good luck

 

[E.A. Poe]

Whatever type of activity you decide to go with, the most important thing is to stick with it until it becomes second nature -- AT LEAST a month of regular excerise. You have to get to the critical point where you end up enjoying what you are doing, and I mean if you personally don't *like* or enjoy it, at least your body will and it will *feel* good to do it.

 

[stomper627]

What is it exactly that you think is not healthy about this type of diet and what kind of problems?
There is nothing wrong with limiting caloric intake in the evening when your activity decreases. If you are diabetic and taking insulin or oral hypoglycemics it might not be a good idea but otherwise can work quite well.
Of course if you eat like a pig (fatty simple carb loaded foods) then it won't work at all.
It is all really very simple, if calories in equals calories out then your weight is stable. If calories in exceeds calories out then you will gain weight; vice versa if calories in is exceeded by calories out then you will lose.
So... STOP EATING SO MUCH AND GET OFF YOUR BUTT!

I can say this without feeling the slightest twinge of guilt for not being politically correct because I have lost just over 50 pounds since January.
Simple plan, stop eating so much and take the stairs, park as far from the store as you possibly can and do everything in your power to walk at least a couple of miles/day.

Now, stop whining and use start moving. Oh and PUT THAT BROWNIE DOWN!

S.

Not so fast my friend....you are creating a fasting state by not eating anything after 6. What if you are up until 2 or 3 am? Now you have not eaten in over 8 hours and plan on going to bed to sleep for another 4-8 hours, putting total time of no food/ENERGY to 12-16 hours?!?!? Not a great way to lose fat, as the next time you put any food into your mouth your body will think you are gonna starve it again and store it....and how does it store it? FAT!!!!! Me, I eat every 2-4 hours. And lose weight....the key is to know what to do. This is not the Jared diet.
As I have stated earlier, people focus way to much on the diet, not enough on the exercise. Muscle raises metabolism. People with higher metabolism can eat more food and not gain weight. Most people with increased muscle mass (athletes, bodybuilders, etc) know which types of foods to eat, and listen to their bodies more. No junk: pop, candy, anything thats main ingredient is "high fructose corn syrup". Id stay away from most breads, pastas, white rice, processed meats. And as someone else stated....DO NOT EAT CAFETERIA FOOD!!!! Ever take a look at nurses who have been at the hospital for 15+ years?!?!???!
stomper

 

[Trichobezoar]

are you doing inpatient service with frequent call? I find that type of schedule almost impossible to keep a workout routine too. I just try to eat less and watch what I eat....it's hard b/c hospital food is so downright nasty and greasy.

I am the type of person that cannot keep a workout going for more than a week. Everything seems to be getting in the way. I make excuses, and I am finally fed up with it to the point that I have to do something.

Any tricks/suggestions on how to keep a workout going throughout even the toughest 3rd year rotations. Details....please!

 

[MediCane2006]

are you doing inpatient service with frequent call? I find that type of schedule almost impossible to keep a workout routine too. I just try to eat less and watch what I eat....it's hard b/c hospital food is so downright nasty and greasy.

Yeah, I agree that with inpatient rotations it's harder to keep up with a good workout/eating plan. Harder, but not impossible! Here's what works for me...

--STAIRS are God's gift to the fitness-minded med student. The East Tower at JMH has 7 stories, and I try to do the stairs there at least 4-5 times on days when I know I won't get to hit the gym. A good stair workout will get your heart pounding and your muscles burning.

--Avoid the cafeteria like the plague. In all honesty the food there is not worth the calories. It's easy to convince yourself that you "deserve" that macaroni and cheese or chicken finger combo (especially when you're on overnight call) but as another poster stated, there is a reason why Certain Hospital Personnel tend to weigh 350+ pounds. Bring your own food. I like to pack an "on-call bag" with snacks like peanut or almond butter (and something to spread it on) single-serving cottage cheese, pretzels, an apple, etc. When on call I split "dinner" up into two smaller meals, one at 7 or 8 PM and the other sometime after midnight. It keeps your energy up and helps avoid the "blah" feeling you get after sucking down a 1000+ calorie meal from the cafeteria. Plus, it fuels those staircase runs a whole lot better!

If you evaluate your eating and exercise habits, I think you'll find that some small adjustments will make a big difference in the way you feel and look!

 

[shaggybill]

I recently heard someone suggest buying a belt that is a little too small for you, and every time you eat, tighten this belt so that its pretty constrictive. This way you wont be able to eat nearly as much, and when you finish eating, you will feel great! Do this every meal and you're bound to lose weight. Just make sure you get your DV of vitamins, etc.

Never tried it, dont need to, but it seems like it might work.

 

[Leukocyte]

Yeah, I agree that with inpatient rotations it's harder to keep up with a good workout/eating plan. Harder, but not impossible! Here's what works for me...

--STAIRS are God's gift to the fitness-minded med student. The East Tower at JMH has 7 stories, and I try to do the stairs there at least 4-5 times on days when I know I won't get to hit the gym. A good stair workout will get your heart pounding and your muscles burning.

--Avoid the cafeteria like the plague. In all honesty the food there is not worth the calories. It's easy to convince yourself that you "deserve" that macaroni and cheese or chicken finger combo (especially when you're on overnight call) but as another poster stated, there is a reason why Certain Hospital Personnel tend to weigh 350+ pounds. Bring your own food. I like to pack an "on-call bag" with snacks like peanut or almond butter (and something to spread it on) single-serving cottage cheese, pretzels, an apple, etc. When on call I split "dinner" up into two smaller meals, one at 7 or 8 PM and the other sometime after midnight. It keeps your energy up and helps avoid the "blah" feeling you get after sucking down a 1000+ calorie meal from the cafeteria. Plus, it fuels those staircase runs a whole lot better!

If you evaluate your eating and exercise habits, I think you'll find that some small adjustments will make a big difference in the way you feel and look!

Great advice! 👍