Like the title says; I work a 9 hour shift (1pm to 10pm) and I'm struggling to fit activity into my day. I barely get any steps; can't walk out because it's scorching, and I don't have any decent gyms nearby (just tiny ones full of bros who lift and stink). I eat okay (high protein, fibre, less carb), but I'm finding it hard to keep the weight off, especially around the belly. I'm 28F, 85kgs, 5'8" and possibly chronically stressed. Any suggestions on supplements or what you're doing to stay active in a similar situation would be appreciated!
You could get a walking pad for home. Walk on the footpaths near your house. Use the stairs in your building. Do home workouts. Go grocery shopping on foot instead of using delivery apps. Take a stroll to a nearby park, beach or a friend's place to chat. There are plenty of ways.
I used to think the same until I started going to the gym. Just blend in with the 'bros who lift and stink'; some of them are actually nice. If it's crowded, ask if you can alternate sets. You'll find jerks everywhere, but there are also genuine people who help each other. Your work starts late, and most gyms are empty by 10:30am, so hit them then. Walk around your apartment or go out at the crack of dawn for runs to avoid the heat. I used to think hitting 6k steps a day was impossible, but now I try to finish my "rings" every day. It's not easy - work can wear you out, mental fatigue hits, or you've had a bad night's sleep. Still, a half‑hearted workout is better than none. 5k steps is better than nothing. I went from 118kg to 73kg. I have thyroid issues, so it's been a ride. Wish you all the best. Supplements only after a blood test. Get enough sleep. Track your food. Calorie deficit is the only thing that will keep the weight off. MyFitnessPal is great.
Walking with a weighted vest... kettlebell swings can be your best friends.
Do 10 squats every hour. Start with 5 squats, because by the 5th or 6th hour you'll really feel the burn. Alternate with any other exercises you like—maybe crunches.
I'm not a girl, but try to add early morning walks to your routine, say 6am–8am. If that's tough, get a walking pad—it'll be a game changer. I know a few people who clock 20k–30k steps daily on these.
Not a girlie, but you mentioned chronic stress. High cortisol levels make losing weight tough no matter what you do. Fix your mental health first while you work out and eat healthy. Yoga, meditation and some magnesium glycinate before sleep might help. Good luck!
On a side note (well, kinda): Girlies who work remote, how did you land your remote job? :))))))))))))
A walking pad helps. Another fun thing I tried were dance‑fitness workouts on YouTube. Play them in the morning and dance along. Doing this for 2–4 weeks will give you some energy back. After that, get a pair of dumbbells (2–5kg) and start home workouts. Mix weighted and bodyweight moves—squats, overhead presses, RDLs, curls, etc. YouTube will be your go‑to guide. Start composite movements like push‑ups. Grab a pull‑up bar from Amazon and begin with dead hangs for core strength, plus planks.
Bros who lift and stink.
Seems like you're in a smaller town or city with no proper gyms or public spaces to work out. I'm not a girl, but here are some ideas: buy a treadmill (Amazon has good discounts right now) and aim for 10k steps a day. Then get some dumbbells and start basic push, pull and leg workouts.