Teachers [1] are the ultimate caregivers, devoting immeasurable time, energy, patience, and love to their students. This can often mean forgetting to care for themselves, which makes it harder to do their job well. We've asked actual teachers to share the tips that have helped them stay healthy and fit, and to lose weight or prevent weight gain. Whether you're a teacher or not, if you have a busy job, you'll be able to benefit from these tips.
Meal Prep and Eat Throughout the Day
"I meal prep every Sunday. I am 'PFC every three' (eating a balance of protein, fat and carbohydrates every three hours to keep my blood sugar stable), and use that lifestyle to help maintain my weight. Even with my schedule, which has me in and out of different classrooms every 43 minutes, I am able to fit in my meals. Since I eat five to six times a day, I am not hungry at the end of the school day, which used to be my problem time when I would binge on everything in sight." — Debbie Cranwell Van Dusen, middle school
Drink Water Throughout the Day
"In kindergarten, I'm lucky enough to have a full-time paraprofessional with me. We compete drinking our water, keep each other accountable, and because there are two of us, can always use the bathroom when we need to." — Jessica Lorenz Moshka, kindergarten
Pack Lots of Food For the Day
"I teach high school social studies and despite teaching upper level kids, I totally bring a classic lunch box with tons of options since the day starts so early and I'm constantly on my feet." — Rachel Cohen, high school
Avoid Treats in the Teachers' Lounge
"Treats in the staff lounge are tough. We do a monthly celebration potluck. I try to avoid the room altogether or at least avoid going there alone where I can sneak bites without anyone seeing." — Jessica Lorenz Moshka, kindergarten
"Yes those break room goodies are still there. However, I grab one of my pre-made snacks to resist temptation." Kimberly Jones-Milton, college professor
Pack an After-School Snack
"I have a bit of a commute home and that's where I always get savagely hungry. So I make sure I have a snack packed for the end of the school day or drive home. For me, that's something protein-rich like a big bowl of Greek yoghurt with maple syrup (to satisfy the afternoon sweet craving) granola, nuts, or fruit." — Rachel Cohen, high school
Plan Out Workouts
"On Sunday, I register for classes at the gym going on the nights when I know I don't have a conflict and go no matter what!" — Debbie Cranwell Van Dusen, middle school
"I found a gym that's within five minutes from my house and have a personal trainer three days a week at 6 a.m." Kimberly Jones-Milton, college professor
Work Out Before You Go Home
"For exercise, we sometimes stay after school and work out together with other teachers, or I go straight to the gym. If I go home first, I'll head for the fridge or sit down and lose my momentum." — Jessica Lorenz Moshka, kindergarten
Use Free Workout Videos
"I actually project POPSUGAR workouts [2] on my screen after students leave for the day and get my workout in before I get home and am too tired or can talk myself out of it!" — Julie B, elementary school teacher
Try this 30-minute cardio HIIT workout [3]
Get Enough Sleep
"As for getting enough sleep, I make sure that I am in bed by 9:30 p.m. every night. That's the one thing that I don't compromise on." — Debbie Cranwell Van Dusen, middle school
Eat at Mealtimes Only
"A big one I have been working on is the idea that if it is not a regular time to eat, don't eat. If there are snacks in the staff room, I may take one and save it to have with my lunch: it helps to control the repeat visits!" — Carly Epstein, second grade
Do Group Yoga at School
"As there are only seven teachers in our school and six are ladies, we actually meet up after work twice a week and do a YouTube workout video, either yoga or cardio depending on the day." — Emma H, elementary school teacher
Follow along to these stress-relieving yoga videos [4].