But here’s the secret: As a nurse, you already have the one major skill you need to shed pounds. You see, to be a successful nurse, you’ve needed to think ahead in order to troubleshoot, multitask, analyze problems and implement patient care. Now, you just have to think ahead to lose weight!

When it comes to food, be prepared.

• Breakfast: Yes, breakfast is obviously important. The message is beaten into you continually, and you probably pass it on to your patients. But are you living it yourself? Are you waking up in time to eat a healthy, filling breakfast or are you just drinking coffee on the run? Be prepared. Wake up early enough so you have time to fuel your body for the day.
• Lunch and dinner: You know that the brain needs a constant supply of good carbohydrates—the starches and sugars that you find in whole grains, legumes, fruits and vegetables. But are you getting healthy carbs when you’re depending on vending machines or microwavable instant meals for sustenance? Now this is where you’ll really need to turn those nursing “think ahead” skills into diet-planning skills: Pack a healthy lunch, dinner and snacks so you have control over the quality of food you put into your body.
• All meals and snacks: When choosing food, pick organic, local and fresh, followed by frozen, then canned. Also, keep your diet low in fat by choosing lean meats. This helps you sustain lean muscle and decreases your chance of accumulating excess body fat.

Plan a workout.

• Exercise: Fitness for nurses is another challenge. We know that exercise increases energy levels and gives an overall sense of well-being. Where do we fit this into our already busy schedules? Well, we could start by being kind to our bodies and doing our best to get out of bed a few minutes early to go for a brisk 10-minute walk, either outside or on a treadmill.
• Add an extra stroll: Listen to the news on your commute instead of watching it on television (now you have more time to pack that lunch!). Once you arrive at work, try to park a little further away from your building of employment. Using the stairs is another inexpensive and time-saving way to get a workout in during the day.
• Track yourself: Purchase a pedometer and add some extra footsteps to your day if safety allows. When you wear a pedometer, you’re apt to increase your physical activity; it’s all about being self-aware. Just implementing small bouts of cardiovascular activity into your day will make a big difference to your body and your mental outlook.

Keep on it during your days off.

• Buddy system: On days off from your busy nursing schedule, plan to meet with a fitness buddy. Make a contract together to stay fit. Join a fitness group or class so you can find support in reaching your fitness goals.
• Mix it up: Do your best to combine cardiovascular exercises with resistance training and stretching such as yoga.
• Get serious: If you need more help, seek out a fitness professional such as a certified group fitness instructor or a personal trainer to help you devise a fitness plan that keeps you accountable and on track.

As nurses, we should do our very best to practice what we preach. We preach health and wellness, and don’t want to be met with a snicker when we do. You can be the example for your patients—and for your fellow nurses—if you do what makes you successful in the workplace: Plan ahead.