Weight Loss Tips For Women Working Insane Hours

 Juggling many projects and deadlines, managing stress, attending meetings, and working night shifts - working women today appear to be balancing domestic tasks and a successful profession on a tightrope, with little time left to even catch up on sleep! And the majority of them work more than 10 hours per day! With easy access to calorie-dense food via vending machines and the workplace cafeteria, acquiring extra pounds in all the wrong places (yeah, we're talking about belly fat) is a given for women working ridiculous hours. And weight increase is only the tip of the iceberg, according to a 2012 study by the Finnish Institute of Occupational Health. Those who worked for more than 8 hours per day had a 40% to 80% higher risk of acquiring heart disease than those who did an 8-hour shift! As previously said, many women in the business, tech, and other areas work approximately 10 to 12 hours every day, addicted to their computers. Sleep deprivation, prolonged stress, tiredness, and, of course, a bad eating pattern all contribute to rapid weight gain. We'd also want to point out that all of these things can put hormones out of whack, posing the biggest obstacle to weight loss.

If you nodded to all of the above conditions and believe it's you who we're talking about; overwhelmed with so much going on and frustrated at your inability to lose weight, we have some practical advice that will help you kickstart your weight loss journey while balancing work and personal obligations.

Why is it so difficult for women who work long hours to lose weight?

Most women are too fatigued to exercise after a long day at work, and instead, seek consolation in calorie-dense foods and snacks as a reward for their efforts. Also, with no time to cook and ready-to-eat food available in a matter of minutes via food-delivery apps, it's simple to grab a plate and eat without calculating calories. Furthermore, restaurant meals may contain harmful ingredients, trans fat, and excessive sugar, sodium, and fat levels, all of which contribute to weight gain. Weight loss is incredibly difficult due to a combination of bad eating habits, lack of exercise, sleep deprivation, and chronic stress.

A sedentary lifestyle is also associated with having a desk job. Inactive states of an enzyme called "lipoprotein lipase," which is responsible for fat burning, can reduce this enzyme's "fat-burning activity" by 90%, such as when you spend most of your day at a desk or on the couch watching TV. Night shifts also cause the body's normal circadian rhythm to be disrupted, lowering metabolism even further. All of these things make getting skinny or fit incredibly tough.

Weight-Loss Advice for Women Who Work Long Hours:

You Can't Outrun a Bad Diet: Don't get me wrong: some people will tell you that losing weight is as simple as eating less and exercising more. But it's not that easy! In reality, the secret to losing weight is to eat properly rather than "less." You must closely follow a diet plan if you want to lose weight, avoid weight gain, or maintain your current weight. In order to preserve current fat, the body would shift into "famine mode," slowing down metabolism and consuming fewer calories. That's why the Rati Beauty Diet doesn't deny you food; rather, it offers an easy-to-follow, sustainable, and non-restrictive routine so you may face the world every day with vitality.

10,000-Step Goal Achieved: It's important to be active throughout the day not just to lose weight, but also to avoid health concerns, especially if you work from home and spend hours sitting in front of the computer. As previously said, when you lead a sedentary lifestyle, such as spending most of your day at a desk or on the couch watching TV, an enzyme called "lipoprotein lipase," which is actively involved in the fat-burning process, can turn off. When you're on your feet, your body releases this enzyme, which aids in the digestion of fat molecules and glucose. If you work at a desk, take a half-hour break, get out of your chair, and go for a walk. Set an alarm on your phone every half hour to remind you to take a break and get some fresh air, as well as reactivate the fat-burning lipoprotein lipase enzyme. In fact, taking small breaks during the day can help you be more productive.

Meal Preparation For The Week: We understand how difficult it is to arrive home after a long day at work and then figure out what to cook. It's for this reason that most of us turn to processed foods, instant noodles, or, better yet, ordering food from a restaurant. That's where meal preparing comes in handy – all you have to do is set aside one or two hours on a weekday to chop, cut, and meal prep for the entire week. It will just take a few minutes to put together a healthy dish from the Rati Beauty diet plan if you have meal prep boxes ready in the refrigerator.

Don't Skip Lunch and Overeat at Dinner: If you skip meals during the day because you couldn't find time to eat, you'll most likely develop an insatiable appetite and binge eat.

Replace sit-down meetings with walk-and-talk meetings: Simply being on your feet burns a lot of calories. Instead of sitting around a table, ask your coworkers to go for a walk and speak meeting.

 Perform a Squeeze Workout Use your office lunch break or get up early in the morning: Make your health a priority by fitting in at least 30 to 45 minutes of activity each day. Walking, jogging, yoga, and going to the gym are all excellent ways to get your body moving. In fact, you can use your lunch hour at work to work up a sweat.

Ways to Stay Motivated While Losing Weight Easy Ways to Maintain a Weight-Loss Diet

The Ultimate At-Home Pampering Day: Your 24-Hour Guide

 Here's to you, my friend! No, seriously. Women's History Month isn't just about recognizing the numerous accomplishments women have made to society; it's also about honoring you and all the multitasking, professional ladder-climbing, and absolute butt-kicking you do on a daily basis.

We can't think of a better way to celebrate your accomplishments than with a full day of self-care. You can get everything you need to refresh, reset, and toast to yourself at Saks OFF 5TH.

Continue reading below for more information.

Amanda Kloots will help you get up and moving.

Seamless Ribbed Leggings by WeWoreWhat

Do you want to get a terrific workout? Celebrity trainer Amanda Kloots joined Women's Health on Instagram Live on March 8 to commemorate International Women's Day. Her exciting and motivating AK! Body Workout, presented by Saks OFF 5th, raised money for United Way to fund 211, a confidential crisis and emergency counseling helpline. What could be better? It's there to replay whenever you need a pick-me-up in the morning. Check it out in a pair of confidence-boosting WeWoreWhat's seamless leggings.

Take a shower that will make you feel like you're in a spa.

Piece Molton Brown Jasmine & Sun Rose Set

Following your workout with an indulgent, use-up-all-the-hot-water type of shower, complete with this Molton Brown Jasmine & Sun Rose 3-Piece Set, research suggests that those who indulge in self-care report less stress and greater happiness. The trifecta includes a perfume in addition to the body wash and lotion, so you may enjoy the exquisite aroma all day.

Make coffee a special occasion.

Piece Lilly Pulitzer Assorted Cappuccino Cup Set

When was the last time you had a cup of coffee without being interrupted? Put on your most luxurious robe, make a café-worthy beverage (complete with your favorite syrups and creamers), and relish every last drop from one of Lily Pulitzer's brightly colored porcelain cappuccino cups. Then, because why not, pour yourself another.

Relax by meditating on your stress.

Don't Worry, Be Happy Pomegranate Soy Candle by Jill & Ally

Meditation has a number of advantages, including the ability to alleviate pain and anxiety. That's partly because your mind is focused on a single thing—your breath, visualizations, or thoughts—which can have a beneficial ripple effect throughout your body. Light a pomegranate-scented soy candle with citrine and green aventurine crystals from Jill & Ally, find a comfortable posture and close your eyes.

Curl up with a favorite streaming show.

Easy Bleached Sweatshirt by Frame

Catch up on your favorite TV series to round out your relaxing day. Whether you're watching the latest reality show, a true-crime documentary, or a feel-good show, cuddling up on the couch in Frame's warm cotton crewneck will make your viewing experience even better.

Get the best champagne you can.

Piece Flute Set by Jill & Ally

While there is no such thing as poor champagne, celebrating yourself necessitates top-shelf liquor. And since you're already lifting a glass, make it a special one, like this iridescent set of champagne flutes from Jill & Ally.

Allow yourself a little extra indulgence.

Leopard-Print Slip Dress by Clara

The phrase "girls' night out" comes to mind. It's probably been too long since you've seen your friends, so team up with your bestie or assemble the entire group to try a new eatery. While you're at it, treat yourself to a bold ensemble like this Caara Leopard-print Dress, which will have you marching boldly to and from supper.

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The 7 diet roadblocks ruining your weight loss journey, and how to beat them

 People generally start a health journey ready and determined. They plan, do the food prep, and are full steam ahead for the first few weeks.

Then, for some, motivation starts to wane, and it's a challenge to stay on track.

At this point it helps to remember why you wanted to lose weight, and be realistic about your progress.

The reality is that even when you set goals, keep a journal, show yourself kindness and remind yourself how much you've achieved … roadblocks crop up.

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They're like potholes on your wellness journey. And over the years, while the list is long and varied, there are common hurdles we need to face.

Some you can prepare for, like grazing when bored, reaching for food when you're stressed or getting caught out in restaurants.

Others, like those I detail here, can be harder to spot. But once you're aware of them, they can be solved.

Adele shows off the incredible results of her weight loss journey. (Image: Getty)

Self-sabotage is thought patterns or behaviors that prevent you achieving goals, and it's common.

In a weight-loss setting, I see self-sabotage when my patients are fearful of not getting to their goal weight or getting there and not maintaining it. So, they unconsciously pack it all in and sabotage themselves.

The first step is to feel comfortable with failure and see it as something to learn from.

The next step is to recognize your triggers. Is it a result of comments others have made? Or perhaps work pressures? Once you recognize the triggers you can move on from them.

Finally, write down goals or write a letter to yourself outlining what you want, and when you feel like giving up, make yourself a cup of tea, read the letter and remind yourself why you're on this journey.

WATCH ABOVE: The truth about menopause. Story continues below.

There's a preconceived notion, particularly among peri-menopausal women, that once they reach menopause, they'll put on 10 kilograms without making any changes to lifestyle or diet.

When I see women who gain weight in menopause I can tell you a lot of the weight gain is from liquid calories. These are things such as an extra cappuccino, a sugary afternoon treat for a pick-me-up, or an extra glass of wine because they're fed up with the hot flushes and sleep deprivation.

These liquid calories can add 600-800 calories per day. On top of food, this will be putting their daily caloric intake at around 2500 calories, which is way too many for a female in her late forties or early fifties.

My tips for keeping healthy during menopause are to increase your activity, focus on sleep, eat mindfully, control food portions, keep track of your food and weight, meal prep, overhaul your diet and embark on a new health and weight-loss program, such as this one!

Are you getting enough vitamins to keep you fighting fit? (Image: pixels)

When embarking on a weight-loss journey, such as the one detailed in my book, and weight loss is slow, I suggest getting a blood test. Correcting things, such as a vitamin D or iron deficiency, will make a difference.

Vitamin D deficiency is linked to many things, such as low energy levels, insomnia, cramps, depression and poor bone health, to name a few. It is the low energy levels that lead to poor compliance and often people with low vitamin D will look for pick-me-up foods, especially around the 4pm slump.

When vitamin D is read on a pathology form, I always recommend you make sure your readings are at the top end of the range. I personally make sure mine are close to the upper limit.

Great vitamin D-rich foods include egg yolks, wild salmon and mushrooms that have been dried. Simply place the mushroom's gills in the sun – they become a vitamin D powerhouse. Dry them out, chop them up and add to your meals and salads.

WATCH ABOVE: Five signs you might have a gut issue. Story continues below

Poor gut health is a major roadblock. Our gut contains trillions of bacteria that play an important role in overall health. They not only communicate with our immune system, but also have an impact on how different foods are digested as well as producing chemicals that help make us feel full.

Think of it like this: because our gut bacteria line the intestinal walls, they are in direct contact with the food we eat. This affects the nutrients we absorb and how energy is stored in our bodies.

When the gut lining is inflamed from alcohol or a poor diet, this leads to poor gut health and, in turn, weight gain. Getting on top of your gut health is essential for a healthy weight.

Try eating lots of fresh vegetables, kimchi, kefir, miso, sauerkraut, pickles, yoghurt and grains. I also recommend a good-quality probiotic.

The Europeans have it right when they take an afternoon siesta! (Image: pixels)

There are a few reasons for an afternoon slump. A big one is that our body naturally responds to our circadian rhythms that make us feel lower in energy around 2-4pm. The Europeans have it right when they take an afternoon siesta!

Eating high-glycemic foods all day, such as refined carbohydrates, can also cause you to hit the wall, as can dehydration and simply not getting enough sleep at night.

And of course, many of us understand these causes … but how do we beat it? Make sure you are eating well throughout the day and choosing low-glycemic foods with a slow release of energy.

Include protein with each meal, drink lots of water, tackle your sleep patterns, get on top of stress and think about taking a quick nap, even at your desk. Look at it logically – if the body is fatigued it needs rest, not a sugary hit of energy.

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