And the weight gain begins..

tokyoROSE, BSN, RN · Nov 18, 2011

For the most part, I was not able to work out during nursing school. Instead, I watch what I eat. I don't need to go into diet tips, everyone knows what is healthy and what is not. I've developed very good self control when I am at home. There is no junk food anywhere, I eat very cleanly. I do indulge in social situations, like when I go out to eat or if there's donuts in the office (sigh). I believe everything is good in moderation.

llg, PhD, RN · Nov 18, 2011

It may seem a bit strange ... but my immediate, gut reaction to the OP was a feeling of gratitude. Thank you for that post, windmill182 -- for acknowledging that it is not easy to avoid weight gain when stressed -- for acknowledging that you were wrong when you thought you wouldn't have too much trouble avoiding any problems.

As an overweight nurse, it can be maddening to hear the naive students say that we should simply "take better care of ourselves" and lose weight -- as if that were an easy thing to do -- as if they were superior beings because they are young, thin, and fit. It's one thing to know you should eat right and exercise more: it's another thing to do those things consistently when you are very stressed.

For the record, I gained about 20 pounds in my undergraduate years ... then another 10 while getting my MSN ... then another 10 while getting my PhD. I am now in my mid-50's and need to lose about 60 pounds.

I know it is hard, but I strongly encourage you to find a way to avoid that big weight gain. Keep only healthy food in the house. Establish a habit of exercise -- even if it is only 10-15 minutes per day.

Do as I say -- not as I did. In the long run, you'll be happy you did.

Good luck to you -- with school and with your health.

TRR8021 · Nov 18, 2011

That's funny because I'm graduating and I was just thinking "now I can focus on losing all this weight I've gained." lol I didn't keep count of how much, but I'm heavier than I was when I started that's for sure. I've also yo-yoed too like losing weight over the summers when I didn't have class and could exercise more.

theantichick · Nov 18, 2011

I'm almost done with my 1st year of an ASN program, and I've gained 45 lbs this year.

Part of it is the OSA I was finally dx with in the summer, and the resultant fatigue causing me to not be able to work out AT ALL and having zero will power regarding comfort foods. But most of it is that I have no time, no energy, and am eating fast food and other crap all the time.

I'm going to take the winter break and try and come up with a plan for fixing better food faster so I can eat healthier.

nerdynurse1 · Nov 18, 2011

That was my biggest fear when I started the nursing program. For me, I plan my entire day around time to run or hit the gym. Nothing is more important during the program than to take care of yourself. I enjoy running. If that's not for you, then do something you find enjoyable even if it's just walking a few blocks with headphones in. You need time to get away and clear your mind in order to perform better as a nurse. What better way than to treat your body good? My motivation is knowing that I teach my patients about ways to improve their lives, so they can stay out of the hospital. It would be hypocritical to not take care of myself. I have one more semester left, and the one thing that I believed is saving me throgh the long haul is the time I have to burn off all that stress. Try it! It requires some strict commitment on your part, but I promise you it is soooo worth your time!

OB-nurse2013, BSN, RN · Nov 19, 2011

I feel I can definately relate. I unfortunately had about 30 lb.'s to lose before starying nursing school and was on a good track to losing and then I started my first semester and so much for that. I've managed to not gain more weight, maybe 1 or 2 lb.'s but I've struggled to get back on my weight-loss track. It's so hard when you're super stressed to make good choices especially after you've been at the hospital running for 10 hours and are starving you just wanna eat whatever is fastest. And I haven't excercised nearly as much as I used to Any ideas anyone has I'ld love to hear.

Mentalageis16 · Nov 19, 2011

I am 3 months into the program and I lost 30 pounds in total since 06/2011.

I am so proud of myself for being on the other side of the scale lol :)

Glenna, LPN · Nov 19, 2011

I understand your struggle with weight during school. I used to be 287 pounds in 2007 and started Jenny Craig. Took me a year to lose 100 pounds. Stopped the program because I was sick of the food. Came back after a year and gained 15 pounds. Lost 30..and now I float in the 160's.

I keep pictures around of the way I used to look. In school I would watch my classmates grow and it made me nervous. I would stock up on things like lean cusine and smartones for food. I made sure not to skip meals.

TRY NOT TO DO THE STRESS BINDGE EATING. I know, easier said than done.I also made myself go to the gym at least four days a week. Not always easy. Always tired. Always needing to study. If need be take some study goodies and read them while you work out.

Good luck this year!! You can do it

zcoq72mehs · Nov 19, 2011

i am not a dietician or an expert. Here are my opinions:

1. it is and isnt 'all about calories'. What you eat can make you want to eat more. Corn and wheat is fed to cows for a reason. Flour-based products are relatively 'new' to humanity--10,000 yrs ago you couldnt pick it off a tree etc. I feel that year-round fruit products (fructose) and the consumption of flour-based products may be a reason for the pandemic weight gain and DM humanity now faces.

Consider eliminating as much of the 'it wasnt grown from the ground' type of carbs--carbs from veggies are fine, except for potatoes and a few others. Eating lots of veggies without condiments (we couldnt pick those either) is the way to consume ur carbs--NO other way. Whole wheat means nothing

2. Stay away from sugar-foods, like sodas, etc. If u must consume soda, realize that with some ppl, diet soda stimulates the appetite. Others are unaffected. Choose ur sugars wisely--hersheys dark chocolate kisses after your meal would be an option as it will release serotonin, increasing satiety, and provide some antioxidants, and with a protein meal, should reduce an insulin spike. Consider a handful of walnuts or almonds with it

3. Exercise is over-rated as a 'diet' idea. Vigorous exercise will stimulate your appetite, and research has suggested that it isnt very effective for long-term weight-loss

However, moderate exercise wherein you are using 80% maximal target HR for 30 full minutes has other benefits, with the cardiovascular, immune, and cognitive systems.

dont take this the wrong way:

4. For exercise, consider vigorous sex on a daily or every other day (religiously) basis. This will consume 200-300 calories, produce endorphin release, and maintain 'closeness' with your significant other--it is more advantageous than merely 'doing' the treadmill--direct that energy in the bedroom or wherever, regularly

Remember, a pound of fat is approximately 3500 calories. Making vigorous love at 200calories a day, 150days a year, will burn 30,000 calories, nearly 10lbs that would have been lost or not gained.

you can do it, but it is tough. Most ppl can not lose 50+lbs, but obviously it can be done, esp. if it is very physicaly rewarding.

most ppl who diet can not maintain the weight loss--i doubt they used sex as a method to maintain said.

Even those who do the VLCD's can usually only lose 30-40lbs

But the research is clear: very small percentages can keep it off. Metabolism CAN be permanently affected by large weight gain. In other words, if before the weight gain you were 120lbs and needed 1700calories to maintain, after gaining 50lbs and going back to 120, you may now need 1400calories to maintain--they dont know why.

It is in your best interest to stop the weight gain NOW.

It may be more difficult to keep it off for the rest of ur life.

I have done it successfully, and it has been the most difficult thing to do besides nursing school

:)

Take my advice about the food selection very seriously. I know it may sound quite controversial, but I have researched the topic extensively and I would not misguide you on this factoid. Highly processed foods, esp. corn/wheat/flour based, is quite unnatural from our evolutionary origin and probably a culprit in much of the problems today.

Simple sugars are to be avoided except for social events, and preferrably with a complex meal if u must, and i already explained the dual benefits of dark chocolate (that u can tolerate and enjoy). Hersheys has manufactured theirs in a healthy way, maintaining a high antioxidant level.

be well.

I am done with the subject matter.

:)

There are enjoyabe ways to lose weigh-t.

Despareux · Nov 19, 2011

I would have to agree with the above poster regarding food choices. I have eliminated most processed foods and sweets from my diet this quarter. I eat very little of the FIVE P's (pizza, pasta, potatoes, pop, pies--which mean baked sweets).

Because of these changes, my moods are better, my skin is clearer, my mental energy is increased, and most importantly, my appetite is finally normalized. I have very little cravings for sweets and I rarely overeat. When I do have a sweets craving, it only for something I would make homemade that suits my needs.

I do not workout while in school. Tried it, but it always felt like a chore or a "monkey on my back". So I decided to start running and working out again AFTER I graduate in March.

During my first three quarters, I gained around 25 lbs. Lost much of it during summer break, but gained some back when I started school this fall. I wouldn't attribute the weight gain to food choices because I think it's related to much less physical movement. It took my body a few weeks to regulate and match its appetite to its needs. Now we're on the right track. I realize through this experience [this quarter] that, if I know in advance there's going to be changes in my physical activity, I must make adjustments as far in advance as possible.

Mentalageis16 · Nov 21, 2011

I drank a protein shake in the morning with dried cranberry and some black Asian water mushrooms, very tasty :)

for lunch I don't eat until 1pm, let the craving start by itself, but then you start to learn how to tolerate, gradually, your lunch time becomes late (meaning...your peristalisis don't start until 1pm).

a late lunch doesn't mean you eat less, you just eat a regular meal still, maybe even a little bit more because...

for dinner, try to skip, if not possible, don't eat anything after 5 pm. Due to a late lunch, your appetite for dinner may not be as great as craving! Therefore, you eat less for dinner or possibly skip it after all!

Nutrition wise, deep fried foods are only allowed once a week (our taste buds are very buggy sometimes), just enough to make you not miss any deep fried foods...

keep high fibers and at least 6 glasses of water on a daily basis, there two always go together.

try to have BM at least once everyday, remember the technique in nursing about I&O? now it's the time to use it! don't mean to disgust anyone, but take a look at what your urine is like or Poopoo everyday, sometimes will hint you if you need more water, or less fats or more fibers...,etc.

well, that's my way of loosing lbs. so far, hope it can help at least one person who's also looking at this thread