Graveyard Shift & Losing Weight

ell_bone

I started working the graveyard shift a year ago, but only got serious about weight loss a week ago. Need to get back in shape and lose some inches around my midsection (along with other places!). I'm working on trying to get rid of about three years worth of bad eating habits and having a few too many Friday nights. So, needless to say, I've got quite a bit of work to do!

I've started out with trying to lose 2 lbs. a week, so MFP has put me at 1350 calories per day. So far, it's always almost been doable. I drink roughly 96 oz. of water per day, so that helps keep me from doing any sort of bored grazing. I'm also trying to set the habit of alternating between strength exercises one day and then yoga the next, along with cardio (bike riding or walking) three times a week.

However, the graveyard shift is still playing havoc with my diet and, understandably, my sleep habits. My "day" starts at 9PM and doesn't end until roughly 2PM or 3PM the next day. I know that's not enough sleep, but I haven't noticed feeling too tired (even after a year). The problem comes in that I keep wanting to eat while I'm awake. It's not even that I'm hungry, but it's this nagging thought that I should be eating something. More often than not, I'll give in, even if it's subconsciously, and my eyes are certainly bigger than my stomach.

Any ideas or tips on how to lose these stubborn inches and not add to them?

Thanks!

missh1967

I've been working nights for almost 5 years straight now. I've managed to lose +/- 70 pounds, with some minor ups and downs here and there. I plan my allotted calories for bedtime to bedtime - roughly noon to noon.

I don't know how many days a week you work, but I work 5-7 days a week most weeks. I hate going to bed hungry, and I loathe being at work without eating. So, this is how I manage it: I eat a relatively small breakfast before bed. I'll sleep however long I need to during the day/evening, then get up for work (8-ish pm), shower, and eat a more substantial meal (about 400 calories for me). I always take at least one meal and 2-3 snacks to work to meet my caloric needs. So, April 19th for me ends actually this morning when I am done with work. I will eat the last of my calories for the 19th before I leave for work, go work out, go home and eat my small breakfast (which now counts for the 20th).

So, perhaps you should plan your calories from 9 pm (or whenever you wake up) until when you go to bed. You'll have to figure out how to space your meals and snacks. Also, perhaps adjust your weight loss goal to something a bit less aggressive, like 1lb/week. You will get more calories to work with.

cmriverside

Anyone with a job is going to need more than 1350 calories per day, unless you're 4'10" and 90 pounds.


Unless you have more than 50 pounds to lose, set your goal to, "Lose 1 pound per week," set your Activity level reasonably. Pro tip: you're not Sedentary, even if you have a desk job. Anyone with a job or a house to maintain is not sedentary. You'll get more than 1350, most likely. And you'll be more likely to stick to it if you are well-nourished.

Then eat decent foods at any time you like to keep you going.

Go_Deskercise

ell_bone wrote: »

I started working the graveyard shift a year ago, but only got serious about weight loss a week ago. Need to get back in shape and lose some inches around my midsection (along with other places!). I'm working on trying to get rid of about three years worth of bad eating habits and having a few too many Friday nights. So, needless to say, I've got quite a bit of work to do!

I've started out with trying to lose 2 lbs. a week, so MFP has put me at 1350 calories per day. So far, it's always almost been doable. I drink roughly 96 oz. of water per day, so that helps keep me from doing any sort of bored grazing. I'm also trying to set the habit of alternating between strength exercises one day and then yoga the next, along with cardio (bike riding or walking) three times a week.

However, the graveyard shift is still playing havoc with my diet and, understandably, my sleep habits. My "day" starts at 9PM and doesn't end until roughly 2PM or 3PM the next day. I know that's not enough sleep, but I haven't noticed feeling too tired (even after a year). The problem comes in that I keep wanting to eat while I'm awake. It's not even that I'm hungry, but it's this nagging thought that I should be eating something. More often than not, I'll give in, even if it's subconsciously, and my eyes are certainly bigger than my stomach.

Any ideas or tips on how to lose these stubborn inches and not add to them?

Thanks!

2 lbs/week is pretty aggressive - I would put this at 1 or 1.5 lbs/week

tinkerbellang83

ell_bone wrote: »

However, the graveyard shift is still playing havoc with my diet and, understandably, my sleep habits. My "day" starts at 9PM and doesn't end until roughly 2PM or 3PM the next day. I know that's not enough sleep, but I haven't noticed feeling too tired (even after a year). The problem comes in that I keep wanting to eat while I'm awake. It's not even that I'm hungry, but it's this nagging thought that I should be eating something. More often than not, I'll give in, even if it's subconsciously, and my eyes are certainly bigger than my stomach.

Any ideas or tips on how to lose these stubborn inches and not add to them?

Thanks!

My biggest downfalls with diet come with bad sleep, I get horrendous carb cravings when I don't sleep well. Although you're not actually feeling tired, this could be your body telling you that you don't have enough energy because you're not well rested.

What can be helpful for shift workers is to change meal names to time slots i.e. rename Breakfast to 00:00-06:00, Lunch to 06:00-12:00, etc.
Blackout blinds/eyemasks can help with getting better quality sleep during daylight hours, ensuring you get enough Vitamin D if you don't see a lot of sunlight might also help with energy levels.

If it's more aesthetics than scale weight that concerns you, strength training can make a huge difference to your measurements, even without a hefty calorie deficit.

raymax4

I work 3 12hr in a row. It helps with my sleep wake cycle. If i have days off between shifts it is like I did not have time off and I can't sleep. Sleep is very very important and you need to guard it.

I eat breakfast in the morning trying to conserve calories. I plan out what I will take out to work with me. Most of the time it is something like 8 oz Fage plain nonfat greek yogurt with 200 g of fruit. I don't need to heat it and can eat it quickly if I need to. I also find snacks like an apple, 1 oz nuts or jerky. I try to keep it high protein because lots of carbs make me sleepy and I want to snack more. I then know what an approximate calorie intake should be. I try ti have a large meal before work that is high in protein and fiber so I don't need to eat for a long time after I start work. I know I have snacks that will hold me through till I choose to eat my meal at work.
The first day I am off I tend to have a low calorie input so some times I bring extra the night before anode them as my first breakfast.

Water is important and I carry bottled water to work so I can grab and guzzle if I am thirsty. I also drink water on the way to work.

Every one is different and all work environments are different too. I hope this might be helpful to you.

ell_bone

Thanks so much for all the advice! I hadn't thought that my calorie deficit was too aggressive, since I do have a desk job and pretty much sit at a computer 12am-8am, five nights a week. But I do help around on a ranch during the day. Nothing strenuous, but it does have me moving around.

So I'll see about changing around my calorie deficit and spreading out my meals so that I'm not going to work hungry or going to sleep hungry.

Thanks again! I'll keep track and see what my progress is.