How To Stay Healthy 3 Years Into The Job

For me, I survived ~5 years of banking while maintaining my weight within a +/-5 lb range through intermittent fasting and have been able to stay in good shape without working out everyday of the week (maybe 3 times at the most, largely running). What I would recommend is skipping breakfast, or eating something small / just having a coffee and have a lunch that is slightly heavier, and then something lighter for dinner (e.g. salad).

Portion control is key as well to avoid gaining a lot of weight, especially at the late nights where it's tempting to eat something sweet / greasy to keep energy levels up. Never counted every calorie and frankly don't have time or capacity to do so, you are just eating for sustenance rather than pleasure during the workweek. That being said, you're not going to be some Greek god after your banking stint but you can definitely stay trim with some discipline on diet. 

It's super tough to keep a workout schedule that is consistent given the "on call" nature of the job, but try to get in steps in where you can (e.g. take stairs, walk around during passive calls, take a 5 minute digestion walk after each meal). This will help with fat burning and staving off appetite too. 

hey man, I was in this boat not too long ago; sorry to hear you're in that spot now. my associate years were COVID where all I did was work, we had layoffs, high stress, felt like I couldn't leave my desk, all that. 

Sounds like a lot of what you're experiencing is burnout. To be honest, you're probably gonna have to experience that if you are sticking around long-term at your bank of choice, but usually, the hours get a ton better at the VP level. And you can develop some resilience to fight off burnout from keeping you from getting out of bed.

I gained 60 (!) pounds in 5 years at my current bank, and I actually love my job and the work I do. Just long hours, stress (biggest factor IMO) and meal subsidies that whalloped me. I am just now really feeling like the stress is down due to experience and delegation of tasks. I've now lost 20 of that 60 and am trending downward in my 6th year; and I am certain it is because of lower stress and a relationship with my road bike (I also have an extremely caring spouse who has been a god send for me).

What really worked for me was the following: 

• If you can do it from your phone (and not at your desk) - do it that way. allows you more freedom of movement and the ability to budget time for health, significant other, sleep, etc. whatever you need to lower the cortisol - you have to free up that time by "going mobile" whenever you can.
• Delegate, delegate, delegate - some stuff you gotta do in person, but if you provide extremely clear instructions to your analysts with clear timelines, you can get away a bit easier. part of surviving in this industry is giving up control to people you trust (and people you train well; apprenticeship model)
• don't eat breakfast - just stick to coffee and email. keeps you from being sluggish. keep lunch light and snack / hydrate throughout the afternoon. try to keep lunch light ish (cava, sweetgreen, stuff like that).
• if possible (and this is really key) - do not order a dinner meal at work unless absolutely, positively necessary. That is what is slowing you down! will help you sleep better too. 
• as best you can on the weekend, go outside. I'm not talking like a 20-30 minute walk. I'm talking about a full-on, "I am going for a 3-4 hour road bike / hiking / swimming / golfing / skiing / running adventure". Try not to email during this time, as best you can. Human biology equalizes with solar cycles and your brain naturally relaxes around greenery and water. Bonus points if you workout this way. My bike has maybe saved my life, no joke.
• Even better - do an aerobic activity as part of your commute. I ride my bike a ton in and out of work. A workout and no time lost? efficiencies!
• Most importantly - go to therapy. You need to develop both physical and mental resiliency to stress and cortisol - think of therapy as a gym session for your phycological self. You will feel better and lower your cortisol just by talking through the things you're going through at this insanely stressful job. a nice side effect to this? you'll become a better partner to your self, your significant other, your friends, your parents, etc. You'll also develop more empathy for those around you, makes you more confident and likeable - helped me a ton.
• Work out at dinner, but keep it light - 45 min lift, in and out of there. give yourself some grace if you miss a few of these - our work is intermittent sprints. sleep is important, throw away the idea of a morning workout. make up for lost workout time on the weekend with something heavy duty.
• the marginal returns on alcohol after the 4th drink are exponentially lower - make your peace with that and you'll find your have just as much fun without feeling sluggish the next day. Don't drink till Thursday. Save your big blow outs for bonus day / bachelor parties / paying off your student loans.

Finally, and this is the hard part - you need to eventually find a way to manage up and say something to the effect of "xyz analyst is handling this, we'll have it to you by xx date / time" and (politely) tell them to piss off when a deadline is unrealistic or all these superfluous page creates aren't worth it. I found the best way to do that is to pay your dues for a while (which you may have already done) and then change the culture below you / above you as someone who is "battle tested." This usually takes months, if not a full year.

Hope that helps. Hang in there. Find a therapist, buy a bike, work from your phone. Good luck!