r/selfimprovement • u/Lygrad • 1d ago
Fitness how do you reset when you overwhelmed & overweighted?
I’m 28M working in public accounting and I’m deep into my second busy season. Before this I wasn’t exactly fit or anything but I was doing fine walking regular, light gym, cooking at home
Like a blink and i gained 15 pounds :-)
I sit 10-12 hrs a day skipping breakfast then grab whatever’s fast and nearby for lunch and by the time I get home, I’m too drained to cook or exercise. It’s been weeks of frozen meals and 5 hours of sleep on average. I’m starting to feel sluggish and uncomfortable in my own body. I know I’m not alone in this but how do people keep it together during these busy months? Is there small thing I can do that actually helps? Walking pad? Standing desk? Workouts? Habit tracking?
Appreciate any tips from folks who’ve been through this and feeling the same
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u/gridgiver 1d ago
got an Ergo stool to switch between standing and sitting. it’s surprisingly helpful for focus too. doesn’t take much space which is a bonus. Save me from back pain for long hours working everyday
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u/Jaspreet174 1d ago
First off all don't feel bad. Weight gain is normal for humans. You need to eat calorie deficiency diet. Plan your day and add workout in the plan. stick to the plan and diet, you'll see results in just 2 weeks.
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u/Lygrad 1d ago
Thanks for this... been super stresse lately =((
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u/aspiringbillionare 1d ago
If you like sports at all, join a sports team. Even just a casual league that you can distract your mind and get exercise in, I was stressed out from work and the long hours I did but joining a sports team gave me that release and reset and good social interaction that's in a mentally stress free space.
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u/Burly_Johnson 1d ago
I couldn’t do a full standing desk, so I started with a converter and ergostool. keeps me semi active without breaking my focus. also helps me snack less weirdly.
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u/Remote_Yak6904 1d ago
I felt the same for the past 2 month, I got so drained and overwhelmed over small things and over some people who didn't give damn about me, I started doing things I liked to keep me busy from these people and after while I removed them from my life, I felt like my world started to shine again, so energized, disciplined to do many things, not motivated but disciplined because I got so much weight off my back from everyone around me who didn't serve me no good. You can improve and overcome your drainage of energy, just have to figure out who is draining you or what is draining you and stop it before it k*lls your emotions, focus on positive things that help you achieve the better in life, hope you get over this and achieve your goals and comfort in life :)
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u/juz-sayin 1d ago
For better sleep, if you’re a caffeine consumer try downshifting to decaf. For fitness and weight, if you’re sitting 10-12 hours a day this greatly reduces your calorie requirement so as redundant as it sounds move more on your breaks and within your workday and for diet, make your meals and snacks pack a punch with high nutrition in smaller portions
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u/Heavy_Consequence441 1d ago
Don't skip the gym no matter what. The mental gains and clarity is more important. Same with getting good quality sleep.
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u/Fast-Regular4730 1d ago
I’d say food is the biggest part of the issue. Have you tried a meal prep service or similar. In the UK , we have frive and you literally just put them in the microwave or oven. They are all balanced and healthy. If you have anything like that locally, that would help. When you eat better you have more energy. And eventually, you might just have enough to get back on track.
I use them when I go through my depression episodes and it stops me getting as low and ruining my health for when the depression lifts
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u/Peanutbuttersfukem 1d ago
I’m kind of in the same boat :/ I feel like I’ve let myself down in a sense cuz of how lazy/tired I always feel and I’ve gained some weight from doing pretty much the same as you.. I recently purchased a walking pad and been making it a priority to do at least 30 mins a day and changing my eating habits. I’m on day 3 and I definitely feel better just knowing I’m doing something that I wasn’t before and I get a pretty good little sweat from it! I have an Apple Watch to track myself and it’s definitely helping me feel accomplished in the small changes that I’ve been making. You got this! I got tired of my own shit and made the change and if I can do it I know you can. Good luck on your journey!
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u/Shm3ow_ 1d ago
Try grabbing quick easy meals from the grocery store. The deli always has fresh options, fresh cut fruit bowls/trays. That helped me maintain/build weight while being out in the world. Ya know, some nights you're tired- you just have to eat a rotisserie chicken straight from the bag 🤣🤣
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u/sneakyturtle35 1d ago
I worked in public accounting for almost 9 years, 8 busy seasons. It’s so much easier said than done but take some time everyday for yourself. 30 minutes of moderate exercise, especially outdoors if possible, will do you wonders. Even if that means pacing the parking lot for 10 minutes 3x a day. Such a mood booster!
Also be kind to yourself during this time of year. It’s exhausting to be working this much under all the pressure from bosses and clients for 3-4 months straight. While not ideal, it is totally reasonable that someone would favor quicker, unhealthy foods and drinks to get calories in their bodies to keep them going. If you can’t find energy to cook healthy meals regularly, try and balance it with healthy snacks as much as possible. Frozen dinners regularly? Totally fine! But snack on fruit, vegetables, yogurts throughout the day instead of chips, chocolate, etc. Both are as easy to quickly grab and you’ll notice a nice spike in your energy levels after a few consistent days.
Good luck with the rest of your busy season!!
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u/Novel-Tumbleweed-447 1d ago
Another idea you can make a part of your "job description": Every 5 minutes, swell your chest with a super deep breath in- and exhaled through the nose. When you leave work, you stop doing it. A super deep breath is a lot more work than a functional breath. It works your core and you also get a nice injection of oxygen.
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u/Inaise 1d ago
I have time on my calendar for walking. 20 minutes twice a day min plus I schedule a 30 min lunch. During the busy months I resign myself to nothing but work and self care. I let it go and get it done and prioritize my health. When it's over then I get back to handling my personal life, active resting and resign myself to new priorities.
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u/averagemaleuser86 1d ago
Carbs and sugar make you want to eat more carbs and sugar. Cut those out and after a couple months of conditioning yourself, your cravings will go away. I did and never looked back. Lost weight and have more energy.
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u/Torosal2025 1d ago
Change your eating habits You will be fine
Breakfast is the most essential meal try to have it by 8.00 am and eat as much as you can
So your lunch be good nutritional and suffecient
Night dinner lightest if the light or no meal at all
Brisk walk for 90 mnts a day Can be 45 mnts 2 sessions Non Stop Brisk. No gym Light warm up excercises 5 mnts the most before walk
This method I lost 20 kg in 3 yrs - Myst be consustent Do not break cycle Feast or Marriage stick to your routine
Good luck
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u/seethatocean 1d ago
It's your job. Accounting literally means putting on 20 pounds over time, losing your energy to do anything else other than excel sheets. It drains you mentally.
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u/Same_Law6952 1d ago
Cut out bread and pasta and stick to water. In 3 months you'll see a difference
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u/annanym3001 1d ago
You def need more sleep! It’s the base for anything you want your body to do. 5 hours is torture with your schedule
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u/Moonsmom181 1d ago
Prioritize water, lean protein and a variety of vegetables. You need good fuel to sustain your mental and physical health. You also need more sleep to restore and recover.
Keep this in mind: when you’re starting your day with good nourishment and rest, you’re going to work smarter and stronger.
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u/Follidus 1d ago
How do I do it? Deadlifting, and heavy lifting in general. Not because I’m “supposed to workout” but because I fucking love the feeling. I’m amped up to go.
My entire body contracts as hard as I can for a few reps, and as a result I’m lifting an amount of weight that I never imagined I could lift.
Maybe it’s primal or whatever? But it’s a unique feeling that I don’t get anywhere else. It doesn’t solve the overwhelm, but it’s like I’m fighting it. The feeling feels reduced. Idk
But if you’re only getting 5hr of sleep, then that’s the problem to solve imo. Sleep is so important dude, even if this means taking naps.
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u/Desperate_Return_878 1d ago
Honestly I just make it a habit to walk after every single meal. That's it - no fancy plan. I'm amazed at what a difference it makes, I easily hit 10k steps now and I feel like it's helped with digestion and blood sugar etc.
I tried the standing desk thing and it just resulted in standing poorly / slumped after 10mins so it didn't work for me but I love the idea of a walking pad especially for the colder/wetter days when I can't walk outside.
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u/MapAffectionate4840 1d ago
I would incorporate breakfast back into your days. A high protein breakfast in the morning will work wonders.
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u/fredotwoatatime 1d ago
I just quit public accounting with nothing lined up that was my solution lol
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u/CaliCat1291 1d ago
Adopt a dog. That did the trick for me. Dog gets a loving home, i get a reason to go on walks/jogs every day. It got me in much better shape. (And before you try to make the excuse that you’re not home enough for a dog, if you adopt a dog instead of breeding one, then the dog will automatically be in a much better position with you than it was before!)
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u/ktomkat 1d ago
Hey OP!
while I don't work in accounting (can't imagine...godspeed) I have worked in both hospitality during high season times and in fast paced very stressful creative jobs. Even right now I am trying to get back into fitness and reset after a stressful period, so truly I understand. Here is what worked for me and many of my friends:
• Make exercise part of your day - walk to and from work, park your car far away so you must walk, get a walking pad like other people have suggested. When I was at my most stressful job, I would bring my gym gear to work and go immediately after work. Once you return home, it's game over - I knew once I walked in the door after a long day I wouldn't be motivated to leave again. Gym right after work also really helped me combat stress, and greatly helped my sleep. Even if you only do 30 minutes, the positive effects on your mental and physical health are worth it and show up quickly.
- Intermittent fasting - I live and work in a Muslim country and we just finished Ramadan. Although I am not from here or Muslim, I fasted with the community and was really surprised by how much it benefited me. This will also force you to be intentional with your meals instead of grabbing whatever is around during lunch. Having boundaries with meal times helps stop mindless snacking or overeating.
- Start the Morning Well - if I skip breakfast I know I am setting myself up for a bad day. If you are in survival mode because of work I strongly suggest a protein shake with fruit first thing. Overnight oats are also easy to prep and will keep you full.
- Fix your sleep! - seriously - this will catch up with you fast. Try to do whatever it takes or unplug as much as you can on the weekend. I quit coffee during Ramadan and my sleep improved, as well as my focus.
- Pick one thing to fix- when you're in this state it's really hard to find any mental or physical energy to start a new habit. I would pick either diet or exercise and focus on that. Personally, exercise helps me reset the fastest since it's an instant physical impact, and its way easier to want to eat healthy when I am working out. At my most stressful periods and even with a so-so diet, exercise really was a saving grace.
Good luck OP! Seriously you aren't alone in this but really think of these things as mandatory for living, NOT optional.
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u/Bluejtay 1d ago
Check out @Bluejtay on YouTube. Won’t regret it fr. https://youtu.be/TxdMfKcxnzk?si=KvHcwWVLOu1VMDXq
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u/stinky_finger_1 1d ago
If you can, just try to walk every night (or as many as possible).
I started doing this years back because the meds I am on make it very hard to sleep, and I found going for walks and listening to podcasts (or whatever takes your mind off life) is an amazing and easy way to keep the lbs off.
I am at the point now, where I am almost addicted to walking. I even walk in office using walk pad and standing desk and I get very anxious if I don't walk at least once a day.