Our expert says:
I can understand that your work schedule would firstly try the patience of a saint and secondly start making you feel ill. One of the most important factors in keeping you healthy and to help you lose some weight is for you to stop eating those high-fat, high-sugar take-away foods. Please check out the slimming diets on this Website by clicking on 'Diet'nFood' at the top of this page, 'Weight loss', ‘Balanced diet’ and then on 'Slimming Diet'. Select the diet that you reckon you could stay on for the next 6 months (e.g. the low-fat, high-fibre balanced diet) and then make a list of the kinds of foods you need to be able to stick to the selected diet (e.g. low-fat yoghurt, high-fibre cereal, fruit and vegetables (you can use frozen vegs to speed-up preparation time), lean meat, eggs, cottage cheese, etc). Then work out how many items of each food you need to buy for a week (depending on when you can go shopping - so for example you may need to buy 7 small fat-free yoghurt, a carton of high-fibre bran cereal, etc). Buy the provisions for the week and store perishable items in the fridge or freezer. Then take a firm decision to take out those foods you need for the following day and take them with to work so that you can start eating 3 balanced, low-fat meals a day to replace all the high-fat, high-sugar food and drinks you buy at take-away outlets. It will take some organising to achieve this, but you may have time during the night shifts to work things out carefully - what to buy, how much per time period, what to take out for each day, when to eat what. If you find that this is too difficult please consult a registered dietitian (visit the Association for Dietetics in SA Website at: www.adsa.org.za and click on "Find a Dietitian" to find a dietitian in your area). The dietitian will have to work out an eating schedule for you in similar fashion. When you have your eating plan worked out and you start losing weight, you also need to start doing some form of regular exercise (skipping may be the best option for you because you can do this anywhere at any time)- even if you start with 10 min a day. You will find that you will have more energy and feel better as the balanced diet and the exercise kicks in. Give it a try because you cannot continue to eat junk food and drink cold drinks all the time. Continue with your Eltroxin as it helps to regulate your sluggish metabolism.
If all else fails, change your job (which may not be an option at present) or ask for a less impossible schedule (check the labour rules to see if you are not working more hours than legally permitted).
Holding thumbs for you
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