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As @quii said, not working 12 hours a day would definitely help, although I suspect it's not that easy or you would have done it already!

I don't know how "out of shape" you are but the top 3 things to keep a healthy lifestyle are:

  • Food
  • Sleep
  • Exercise

What you eat is probably the most important thing because it's (IMHO) the easiest thing to control and it has a huge impact on your health and shape, especially in the long run.
Then comes sleep: good sleep is essential to a good health, think about quality rather than quantity!
Finally, exercise is always good, but it indeed takes time. But even a small amount of exercise (let's say 25 minutes three times a week) can make you an healthier person, and it's awesome to relieve pressure and stress (which are bad for your health).

Anyway, take care of yourself, work is important, but your health is even more important!


I’ve been cutting back and changing my food with no real luck. I don’t excercise as much as I should, I only manage to do about 6KM a day biking, and 7000 steps walking around office, to bike, store, etc daily. Despite this amount, I haven’t lost a single pound in almost 3 months


Really do try counting calories. Get myFitnessPal and set it to 1kg per week weight loss. The first week is horrible, but then it gets easier. Don't worry about carbs/fats/etc., just watch the energy. I'm doing this currently again, for me it's 1500 a day plus biking for an hour gets me 300 more.

It's interesting if you have never done it before; you won't believe how many calories there are in certain foods.

Also: Sleep. Get at least 8 hrs a day.


Well, that's already a fair amount of exercise (much more than what I do myself to be honest (30 minutes of "light" workout four times a week)).

As for the food, I'm no expert but something worth trying is chrono-nutriton (feel free to Google about it, this is the first article written in english I found, I mostly read about it in French).


A lot of companies offer these facilities in-house to help people work long hours. Unfortunately I don't work for one of these companies, but I know my Dad goes to the gym in his work after he finishes.


For me its getting out the office atleast 1 hour a day, thats been gym mostly I can walk there train for 30min shower and get back to the office in time.

Getting away from my PC is probably the best thing I can do in the day, it makes me more productive when I get back and gets my more creative side going while I'm running on that treadmill!

I'm also lucky enough to live by the Indian Ocean, so I have started Biking 20km or BodyBoarding during lunch, I get into the office extra early so I can take my time and enjoy it.

Really would recommend it to anyone!


First, you'll need to figure out a way to cut down on those work hours. 12 hours average a day is just hellish and not something anyone can sustain for extended periods of time with any degree of real productivity. I'll do the occasional 12 hour day here and there but it's usually counterbalanced with a series of lighter days where I get other things done like exercise and cooking.

To cut down on the hours, you need to save enough money to put yourself into a better negotiating position with your employer and other potential employers out on the open market. Having the ability to walk away gives you the upper hand, and you get that by either being extraordinarily talented (which you should also be working on if you aren't) or having such a ridiculously low cost of living that you can take whatever hit and bounce back just fine.

At 12 hours a day of dev work, you should be able to save a ton of money each year (assuming you're a consultant and aren't on salary). If you're on salary and working those hours, just stop. You should be getting paid for every hour you work.

Next, you'll need to figure out how to start eating properly. This is tricky, especially if you're still working the crazy schedule. It's even trickier if you throw in the average 20 minute commute that most of us have (I know of no such things as I only work remotely, but I used to deal with a much longer commute).

The really simple trick is to just cook every meal yourself, from raw ingredients. Nothing frozen. Nothing convenience. When you go to the store, you're buying whole chickens, rice, beans, tomatoes, corn, and even some of the fancier/fattier things like heavy cream and butter (because life is short). Eat whatever you want so long as you cook it yourself and it's mostly plants.

Lunches at the office are more challenging, but even when I did have to commute into the office, I got pretty clever about meal planning. Just cook up a huge batch of lunches on a Sunday afternoon and you'll have plenty for the week. Mine were pretty simple; some chicken thighs, rice, barbecue sauce, a cabbage fruit salad that tastes better as it ages.

Don't eat out until you look in the mirror and like what you see. Restaurants not only increase the number of calories you consume, they also prevent you from saving the money that lets you politely say "FU" to those 12 hour days.

Finally, exercise. This is harder to get right because it really requires you to cut down on the work hours and get a more flexible schedule. Even so, you should do your best to take advantage of all the time you've got on the weekends (assuming you aren't working for Adolf Hitler himself and you actually do get some semblance of a weekend).

Lots of people check out mentally on Friday afternoons anyway, so you'll be in the majority if you go on a big bike ride or hike then. Now all you've gotta do is follow up with that on Saturday and Sunday. By the time Monday rolls around, you'll be so exhausted from the weekend that you'll deserve a day or two off. Then all you need to do is take care of Tue/Weds/Thursday. One or two of those days should be plenty of exercise to top things off. Repeat this pattern every week.

I'll leave you with this. Getting fit isn't just some activity you do. It really is an entire way of life. It means you walk or bike places instead of driving. It means you plan fancy meals and cook them at home. It means you enjoy spending the weekend adventuring outside instead of staying in. It means you clean up all of the clutter around your house and spend extra time and energy keeping the place nice.

Being fit even means prioritizing your health to such an extent that you invest your earnings to gain the upper hand on a job market that's partially composed of employers who might not share your philosophy of life.

Every time you get paid, promptly pay off any debts, then dump that money into your 401k. If that's too full, open a Roth IRA or another brokerage account and load it up. Think of it as buying back your freedom and your health (because that's what you are actually doing).

Keep this up, and you'll not only be super fit in a few years, you'll be cheerfully singing your way to early retirement.


If you work remotely, having a dog is a great hack to get out of the house and do some movement.

It forces you to go out every day 3-4 times and take a refreshing walk. You can't just let the dog sit there like a gym membership.

Walks are not time lost, as you can listen to podcasts or audiobooks, or just think.


If you're overweight it REALLY comes down to what you eat and how you do it. Go to see a nutritionist if you haven't, when it comes to your health think of it as an investment and not as an expense.

Really follow their advice, is fairly common they won't ask you to exercise a lot if you need to lose a few pounds first. If you're not able to go the gym, check out HIIT (high intensity interval training), those workouts are intended to last from 15 to 30 minutes max.


Maybe easier said than done but I would say not working 12 hours a day!

I'm lucky enough that I work in an area where the job market is very healthy and an employer would find it very hard to retain people working those kind of hours.


To reinforce what a lot of others have mentioned, you have to focus/prioritize sleep, diet, exercise.

Logging my food was a game changer for me, I didn't realize how much I was eating and what my food actually contained nutritionally until I did this.

Stay consistent. it's not going to happen overnight, you just gotta keep doing the work and making the right choices.

When it comes to diet and exercise, do what works for you, something you can see yourself doing for the long run.


Work less, eat better, sleep more and start with the 7 minute workout


I’m making the right kind of progress by reading the FAQ over at /r/fitness. It’s a lot of the same answers you’ll be getting here, but that rabbit hole is a good one for your health!

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