Hi. I love this topic. I really feel there is one way and one way only, to keep weight under control; lifestyle changes. A reasonable exercise program and a reasonable diet are what works for me. I can't remember when I started all this, but it's been more than a decade, I believe. Pick an exercise you enjoy; walking is the cheapest and easy, but only if you like it; and I happen to love it. I also have an inexpensive stairstepper for cold months. It doesn't matter, but pick something, and do it at LEAST three times a week. If you add free weights a couple times a week, such as for upper body, this is great too. Mine aren't heavy and you can do more reps with lighter weights and/or fewer reps with a heavier weight. Get a wall calendar with large boxes big enough to write in and/or place a sticker on. Everytime you exercise for thirty minutes or more, place a sticker. I use smiley faces for my walking/stairstepping for thirty minutes and hearts for my upper body weights. Pretty soon, you can begin to see those stickers smiling out at you, saying "great job!" They really add up! Depending on your shift, you'll have to pick the time that's best for you. I never once finished exercising and said "gee, I wish I hadn't done that." You will ALWAYS feel good about yourself after you've done it! The second part is reasonable diet changes; and I stress REASONABLE. The exercise helps you with this, because as you exercise, you begin to build muscle, muscle takes more fuel to maintain it, therefore, your metabolism is stepped up and you're burning calories at a greater rate, even when you're not exercising. Muscle burns more fuel then fat, period. Exercising and building muscle allows you then to eat more of the things you love, in moderation, of course. Muscle also is more dense than fat and weighs more pound for pound, therefore, though you may not appear to be losing weight at the rate you desire, your body should become more lean and streamlined over time. I have saved my calendars for several years, so I can refer to them, esp if I'm not feeling motivated! Don't beat up on yourself if you get off track; just get back on ASAP, forget about what you didn't do and focus for the moment about what you CAN do to get back your groove! Oh! Also, if you can take advantage of your facility's cardiac rehab room, do it! Great state of the art equipment. At one facility, we had enough nurses, that I could actually leave the floor during lunch, and get my exercise done during my shift; terrific! Hmmm, where did those days go? Well, that's my input, and I've been able to maintain a very reasonable weight for years and years. Best of luck to you and all who struggle with this.
