From several miles a day to none...

Nategliscz

Hello to all from St. Louis!

First, my name is Nathan... please call me Nate! As you can tell I just joined this forum, and I haven't really put in a whole lot to introducing me. Currently, I am a security officer at a major medical center in St. Louis. I typically put 5 to 10 miles on my feet in the course of a regular day. I have interviewed and accepted a position for a Customer Service Analyst III for the hospital's IT dept. (My first IT job, btw)

Any who, I was hoping for some insight on what you do to aid in a big physical transition. My concern is going from lots of walking to none can lead to weight gain, boredom, and/or Homicide. All kidding aside, is there any tips or tricks for a rookie Help Desk guy like me? I will start this new venture of my career on 6-24 and i want to be ready. If it helps, the call center has 16,000+ calls a day with an 85% first call resolution rate. I don't know if that is a lot in the grand scheme of things or not.

Thank you in advance for reading/replying,

Nate

ptilsen

A desk job will absolutely lead to weight gain. Even going from high school (lot's of walking between classes) to helpdesk (barely ever leaving a chair), I gained a solid 20 pounds in two years. I gained another 25 pounds in the subsequent years, but there were other factors (liquor, no more serious athletics, liquor... mostly liquor).

There's no real trick; eat fewer calories or begin an exercise regiment. Preferably a bit of both. A good 1-2 hours of running a week and maybe 100-200 fewer calories a day will keep you around the weight you're used to.

The call volume and first-tier resolution rate are pretty much meaningless on their own. You would need to know average call length and average number of people answering phones to determine meaningful data. Ultimately it's a question of how much, if any, downtime you have between calling and other duties to take a few minutes break and walk. That said, even if you walk for 3-5 minutes once every hour, it won't compare to your current walking and you will still gain weight. So, eat less and work out.

I use myfitnesspal to track my calories. It's free, easy, and so are its smartphone apps for iPhone and Android. I used that to come up with a realistic diet and exercise plan that I followed, and lost all 45 pounds that I gained over the last six years or so. I still use it to maintain weight, and I've been keeping within a 4-pound range consistently since I stopped trying to lose weight. The key is to not ****, ever, even if you go over. Be diligent. It's a hassle at first, but it becomes second nature, like, I dunno, wearing clothes or checking email. Get started now before you gain weight -- maintenance is so much easier than loss.

Iristheangel

@ptilsen, I use myfitnesspal too! Great find!

@OP - Sadly, desk jobs, studying, etc leads to weight gain. Getting a desktop and starting college put 15 pounds on my frame after being between 110-120 pounds my whole life. Unfortunately it's something that most of us in IT battle. I had to buy a treadmill and use the fitness tool that ptilsen mentioned to stop the weight gain and slim back down. I would recommend a treadmill (they cost $250 at Walmart) if you have the space and money or a gym membership. Mostly, you just need to be careful about what you eat and how you make up the extra exercise. Fingers crossed for you being one of those people with a naturally awesome metabolism

MrBishop

@Nate, well I was going to post a huge write up but I figured you can just read this site to understand that carbs are your biggest issue when it comes to gaining or losing weight. I just started to cut out bad carbs, such as, bread, pasta, and sugary drinks and I lost 15lb in a few weeks. I learned to eat cleaner by selecting foods with more protein and complex carbs. I'm slowly ridding myself of bad carbs and look for supplement foods to eat instead.

Some good advice would be to eat skinless baked chicken, brown rice, and veggies to start until you can find other foods that are high in protein and complex carbs. Try to drink more coffer (no sugar), diet or green iced tea instead of soda etc. Definitely, go read about carbs and how they influence insulin levels. The more bad carbs you eat, the more the body stops it from burning fat.

Source: The Nutrition Source - Harvard School of Public Health

sratakhin

Just eat less and exercise more.

MrBishop

Eating less is part of the solution but you gotta eat the right foods or you're working twice as hard to accomplish the same goal. Eating the wrong foods with raise your insulin levels and block fat from burning, no matter how hard your workout.

doobies

ptilsen wrote: »

A desk job will absolutely lead to weight gain. Even going from high school (lot's of walking between classes) to helpdesk (barely ever leaving a chair), I gained a solid 20 pounds in two years. I gained another 25 pounds in the subsequent years, but there were other factors (liquor, no more serious athletics, liquor... mostly liquor).

There's no real trick; eat fewer calories or begin an exercise regiment. Preferably a bit of both. A good 1-2 hours of running a week and maybe 100-200 fewer calories a day will keep you around the weight you're used to.

The call volume and first-tier resolution rate are pretty much meaningless on their own. You would need to know average call length and average number of people answering phones to determine meaningful data. Ultimately it's a question of how much, if any, downtime you have between calling and other duties to take a few minutes break and walk. That said, even if you walk for 3-5 minutes once every hour, it won't compare to your current walking and you will still gain weight. So, eat less and work out.

this is tru... lots of salads... make sure you don't skim out on breakfast. DOn't be like everyone else oon that energy drink addiction.. it does nasty things to your body... and you can lose an appendix. (i speak from exp) ... make sure you take your lunch. Walk and get food if you can.. if you can eat at your desk go out and get food that healthy and bring it back.

If its a monitored aux environment find ways to keep within sla's and stay stress free doing it.


bottom line.. stress and health/food intake .. concentrate on em.. i found those fruit smoothie drinks helpful. don't be all buddy buddy ... and be aware if your calls are monitored. Find taht pattern... lol if you can figure out the monitoring pattenrs life is easy.

powerfool

I find that the more I sit and use my mind, the more I want to eat... so, lower physical activity coupled with more calories consumer... not a good combination. In the 14 years since I was in high school, I have put on 75 lbs. Now, part of that is muscle. I started weight lifting and gained a good 20 lbs from that, but the rest was fat. It helps that I am tall, because you couldn't think that I am that overweight. Anyhow, recently, I have started to become more concerned about my weight because my knees are hurting more. So, my first step is diet. I am not doing anything crazy, just making some small modifications.

Dunkin Donuts -> Homemade B'Fast S'wich:
So, I love going to DD and getting the Steak, Egg, and Cheese Bagel. It is nearly 800 Cal. On top of that, I usually get a large iced coffee with creme and sugar (and lately it was the MIB3 black cocoa creme coffee). That was another 350 Cal. Instead, I make a breakfast sandwich at home. I get a 100% whole wheat bagel thin, 1 eggland's best egg, 1 slice of sargento ultra thin cheddar, and 2 slices of canadian bacon. I have a super small skillet designed to cook one egg that I place a 1 tsp of olive oil in and cook the egg over easy with some freshly ground peppercorn and sea salt. When the egg is almost done, I slide the canadian bacon underneath and get it nice and warm. The sandwich tastes great, is about 350 Cal, costs about $1.50 to make (with good ingredients), and takes about 10 minutes to make. So, I don't really spend any more time on that sandwich than I do when I stop by DD. I usually just grab a bottle of water on the way out the door, too.

That leads me to drinking water. Turn to water as often as possible. It will give you something to do with your food consumption urges... it won't completely satisfy you, but it is healthy, calorie free, and keeps you from feeling completely deprived.

That's all I have there. You probably need to add some walking back into your routine. If you can, spend only half of your lunch time eating, then the other half could be walking.

missy2687

Congratulations!

I use myfitnesspal as well. And here's a tip from a person who has had a desk job for the past 6 years- leave all of your spare change at home!! And if you must carry cash make sure your bills are larger than $5. I've started doing this recently and have actually lost weight. Reason being is that if you're a snacker you may end up at the vending machines more often than not. I bring fruit from home for my snacks while I am at work. The walking on your breaks is a great idea too.

noobsrevenge

I am so glad this thread was posted. I recently got a data center job and work 12 hour shifts and have been struggling for appropriate snacks/lunch I can bring and eating regimen to get into thats also healthy.

Good advice here, keep it comin!

Mstavridis

You have to schedule time to get some exercise in. I do it in the morning, I just use some weights, do some push ups and sit ups. Drink a protien shake and some coffee and head to work. eat a solid 800-1000 calories over the course of 8 hours at work (healthy foods). Then a solid 500 calorie dinner then hit the gym for an hour and one more protien shake.

The issue here is you will gain weight if you do get any job and you will be less fit. Its hard to balance everything all you can do is adjust. No need to freak out "everyone" has this issue.

MeanDrunkR2D2

Powerfool, I actually use something similar to this (can actually make 2 if I'd like or am hungry for it). Back to Basics TEM500 Egg-and-Muffin 2-Slice Toaster and Egg Poacher: Amazon.com: Kitchen & Dining

What I'd do is use the egg substitute for the egg, and turkey sausage (get the frozen ones that are round) and if I wanted to I'd add a slice of cheese, but usually don't. It takes about 5 minutes for it to cook the egg and heat up the sausage and toast the muffin (Whole Wheat english muffin) all at the same time. It's easy to clean and works like a charm. All I know is that its far fewer calories than a McMuffin from any place that has fast food.

earweed

Even if you can't get to a gym try to at least get in a good 1/2 to 1 hour walk as that is not only good exercise but will help you to relax better if you're feeling a little stressed from work. Set up some music on an ipod or your phone to help you out. If you have knee problems then try to find a gym that has a pool or a public pool as swimming is a very effective exercise and even doing light aerobic exercise in water burns calories really effectively.

Mstavridis

MeanDrunkR2D2 wrote: »

Powerfool, I actually use something similar to this (can actually make 2 if I'd like or am hungry for it). Back to Basics TEM500 Egg-and-Muffin 2-Slice Toaster and Egg Poacher: Amazon.com: Kitchen & Dining

What I'd do is use the egg substitute for the egg, and turkey sausage (get the frozen ones that are round) and if I wanted to I'd add a slice of cheese, but usually don't. It takes about 5 minutes for it to cook the egg and heat up the sausage and toast the muffin (Whole Wheat english muffin) all at the same time. It's easy to clean and works like a charm. All I know is that its far fewer calories than a McMuffin from any place that has fast food.

This is amazing I am going to buy one.

Bokeh

A pedometer always helps me. Even simply things like when you need to take a "nature break" find one on a different floor. The going up/down and back will help with the step count. If you have time, even going down to the bottom floor and walking back up afterwards helps keep the blood flowing and burning some calories. Take a walk at lunch, have a salad instead of a Big Mac. Do not skip breakfast, it is the most important meal of the day.

I have seen people who are desk-bound bring in those small pedal machines and use them while they are at their desk.

kurosaki00

MeanDrunkR2D2 wrote: »

PRO!
If it can make coffee....ill marry this thing

stlsmoore

Just wanted to say welcome, I'm a Saint Louis native myself.

MeanDrunkR2D2

You can pick those things up either off amazon, or Wal-Mart. And they are awesome. Who knew that you could easily make an awesome egg sammich in your own kitchen and so easily.

MAC_Addy

Like others have said, eat fewer calories and exercise more. I can seem scary, but just work through it and you'll see differences.

I've been doing P90X for about 4 years on and off now and it works amazingly well! Last year I bought the Insanity package and holy crap! Amazing. When I started the program I weighed in at 175lbs and got down to 149lbs. I stuck with the nutrition guide and did every workout every day. I saw a difference within a week. The first few days were very tough, but you just got to stick with it.

Nategliscz

Thank you all so much!!!! This has been REALLY helpful! It is great to see the area that I will be working in has a good kinship. I appreciate all the feedback and tips provided! The toaster looks wicked; I may just get one. P90X is in my near future as well. I recently acquired the DVD set and am ready to get started. Just need to break the bad habits that will keep me from losing the weight. Damn demons...

Cheers!

tprice5

If ((Caloric intake - caloric output) < 0)
Weight loss
Else
Weight Gain
End If