I know this has been discussed before, but I feel SO FAT! I feel the stress of failing my upgrade and slogging my guts out with my work has resulted in dropping exercise from my prioriy. My size 12 trousers I'm wearing now are getting tight due to an increasingly large tummy roll. I've already dropped from a Size 16 (when I started PhD) to a Size 10/12 (which I lost due to manic walks, not eating due to stress with a relationship breakup) -now I feel the weight creeping back on :( (sob)

Any motivational tips out there? I was thinking about squeezing a class here in there during my lunch break or after work and conducting some serious walking sessions at the weekend. What do you think?

I think the whole mind/body balance health thing is soooooo important, esp. when under the kind of pressure and strange schedules a PhD can bring. I think anything at all you can do to walk, take exercise, etc, would be great!!!! I tend to walk a lot just in having to get from Point A to Point B, and while this is not optimal exercise in some sense as its not really getting my heart rate up, it IS something, and I probably walk 2-4 miles on a given day. I think just start with something small ( so it does not add a feeling of pressure), like a walk at noon ( great way to get some sunlight!) and then go from there to see how you feel. I think I have lost weight since coming on the PhD probably mostly due to walking a lot and eating a more basic and healthy diet overall. Exercise is supposed to help manage stress, so I would think the benefits of doing any exercise would pay off not only in terms of not having that horrible feeling of your jeans not fitting, but in your PhD work too!

Also, maybe pay attention to what you are eating...its easy to rationalise that you are not eating an unhealthy diet, but if you pay attention, you might find its not as healthy as you thought. Lots of fresh fruit and vegs, lots of healthy whole grains like rice and some pastas, some breads, etc. in the diet will also do a lot towards halting weight gain and making you feel better!!! Keep us updated with what works!!!

it's easy for excersize to fall from the priorities when you have loads of other things to do. I've found entering some sort of challenge - 5K run, 10K swimathon, bike ride whatever you might enjoy is a sure fire way to force yourself into the gym when all you want to do is go home.

Weekend walks are definitely a good idea especially now the weather is better. It's a great way to socialise if you have friends who like walking, or a great way to clear your head after sitting in front of a computer all week.

I think I posted last time you mentioned this... Generally I took up exercise last year to manage stress and it has worked wonders for my waistline too! If my work isn't going well then I can go for a swim/run/gym and often the exercise naturally perks you up (endorphins)or just makes you feel like you achieved something in a day that otherwise was going downhill. Also, I can never think about work and exercise at the same time. Just doesn't happen so it's a good rest. I would recommend it to anyone who is doing a stressful, insular course such as this. Go for it!

I second that Jayney, exercise is a great stress reliever

I know it can slide down the list of priorities when you are busy so you have to make the time for it... Could you get up an hour earlier maybe? Morning is the best time to do it (or so some people say!) because it kick-starts your metabolism so you are burning more calories all day long!

I've put on a few pounds since Xmas and really want to nip it in the bud. I do some exericise by cycling but I'm relly not big on exercise at all. Cutting carb portion sizes, keeping a large salad on the go for snacking and WW meals a couple of times a week is my usual strategy - not fast but it works if you stick with it. That's my mission!

I really struggle with finding time for exercise and staying off the unhealthy food when I'm stressed with work. But one high-impact workout a week is better than nothing. I also write strict shopping lists full of healthy food and 'graze' on it little and often through the day (instead of eating big meals) to keep my weight down when I can't exercise often.

i always do sports as a fantastic way to relieve tension and keep fit.. and meet people. do some team sport, it will be great fun! volleybal, double tennis, basketball.. so you will have great body and less stress I will die of pressure if I don't do sport for long..

Jogging and talking long walks definitely helps to keep me sane, fit and refreshed. I find jogging in the park helps me to maintain the momentum as I see other regular joggers.

I'm with you on the stress issue tomfinland, I physically feel my muscles in my neck and shoulders knotting up at work and ah! The bliss of shaking it all out in a run or swim. Definitely worth a hour every few days!

I find swimming so relaxing, I feel like I could go on forever even when I'm not that fit.

What is interesting to me as well is that I can be so stressed with work and have 'no time' to exercise, and yet that is usually when I sit and think, actually, now would be the best of all times to get out and run around. Usually, it clears my mind and destresses me so the consequent time I spend working is more productive... And also, as I said earlier, it just makes you feel positive. Ahhh, sweet exercise. Not that I'm doing any today mind, oh-no. Finishing this chapter and then spending this evening scaring the government with a bit of rebellious binge-drinking. Vive la revolution!

running keeps me sane through this phd game!! no matter how tired i am i feel so much better after a good run!

Maybe be less hard on yourself? You know the exercise has slipped, but you said that you'd been having a tough time, and there's only so much one person can do. I can sympathise a bit as I started my PhD as size 12 and now size 14 with the fat rolls and old clothes don't fit. You won't necessarily put all the weight back on though. Maybe aim to be as healthy as you can manage?