I used to train for around 1-2hrs per day when I worked night shift, now I work day shift in a sedentary job.
I have put on 8kg over 18 months (after surgery to remove excess skin) and am trying to lose this weight and tone again.
I have been able to increase my exercise from 0 and incidental to 30 mins 4-5 days a week. (2 x per week I am able to get in a walk for 1 hr).
I have low iron levels and this fatigue coupled with anxiety of gaining weight again, makes it difficult for me to get up earlier than I already do to start my day (around 6am) or at night ( I go to bed at 9.30pm).
I am 36, 84kgs 5’7.
My heaviest weight was 140kgs (over 3yrs) and I lost that weight by increasing my exercise and decreasing calories (which as your article explains is easier to do when you are obese) but now I find it harder and harder to reduce calories.
I try to stick to 1200-1600 per day, and use meal replacement mixed on water with fruit to achieve my calorie allowance.
I do not want to ever be 140 kgs again and it worries me that with low energy (and motivation) and little exercise, I am destined to gain weight again?
Do you have any advise?
It sounds like your biggest problem is the combination of a sedentary job with a different shift pattern and a lack of exercise.
The change in shifts has likely upset your body rhythm and this often results in people compensating for tiredness with more food. Also, the reduction of 1-2 hours of daily exercise to 0-30 minutes means that you are burning far fewer calories every day.
The overall result is weight gain. 8kg is a lot of weight to gain, but spread over 18 months this is just 100 grams per week. This is really a very small weekly change – the problem is that you have consistently been gaining it for 1 1/2 years.
The solution is to increase exercise once again – find a way to fit it into your new work schedule, and improve your diet. There is a good chance that you are sometimes snacking on food that is not good for you, such as bread, cakes and other high GI foods (you can learn more about this from our ebook). If you were eating only 1200-1600 Calories a day you will not be gaining weight. There must be some days that you are still eating too much food.
When we get tired we naturally grab a sugary snack to boost fuel to our brain cells. Slow release carbs need to be consumed to stop the blood sugar spikes and crashes.
You did it before so you can do it again. Your current BMI is 29.00 which means that you are bordering on obese. Take action now and you can bring this down to below 25.