Tips needed for atypical eating schedule (2nd shifters)

tchrnmommy

I'm a college professor and am trying to do this while teaching night classes and it's really screwing with me. I was only 3 pounds from goal but a few weeks of this schedule has put me at 11 pounds from goal! UGH...

Classes start at 3, break at 5, end at 6:30, then I have another class that starts a 7:15, break at 9, out at 10:30. I find myself eating a pretty on--track kinda lunch, but then snacking HORRIBLY - dinner at 6:30 (but not really satisfying) and snacking horribly at my breaks....and sometime "hungry" when I get home at 11 right before bed.

I know most of it is willpower and habit changing...but I'm looking for any 2nd shifter's tips!

Sidesteal

Can you have a large meal before your 3pm class and another large meal at 11pm or so when you get done?

tchrnmommy

I planned on trying that next week, but it would probably be around 12-1...because of "getting ready" and drive time.

I really don't want to eat that late at night and then go to bed though. I'm trying to break that "bedtime snack" habit. Want to try to have a big "lunch" and "dinner" and small snacks at 5 and 9 pm.

sp53

I work 2nd shift, too. I don't have a magic answer, but have learned a few things through experience.
1. ALWAYS bring LOTS of food. Don't leave any chance for feeling deprived or anxious about having enough food! (I get called The Bag Lady, but I don't mind because I see good results). Stay away from vending machines, obviously.
2. ALWAYS leave enough calories so that you can eat something satisfying when you get home. It's hard to unwind after an evening shift anyway, and it's impossible if you are hungry. Don't lie to yourself and say you aren't going to eat after work, because you are, because you are human. Just plan ahead.
3. Look around at your coworkers. I don't know about academics, but so many of my nursing colleagues are in horrible shape and horrible health. Resolve not to become like everybody else!

Sidesteal

If your schedule allows it, there's absolutely nothing wrong with late night eating, as long as you stay within your target caloric intake for the day.

tchrnmommy

Good thoughts SP - and thanks for the word of advice Steel.....I guess that's one of those diet "no nos" I've always told myself

Sidesteal

.I guess that's one of those diet "no nos" I've always told myself

It's a common misunderstanding that unfortunately gets spread around. Set your cals/macros and hit them in whatever way is convenient for your lifestyle and you will succeed over time.

caveats

You mentioned that your dinner at 6:30 wasn't really satisfying. That, to me, seems like the easiest and most obvious fix -- eat a satisfying dinner. Also, protein will fill you up without so much of the caloric hit that people are worried about. Chicken breast is easy to carry in Tupperware and microwave. Add some vegetables and beans, and that should fill you right up.

My macro is set to 40% protein, so I try to get a protein drink in daily. That will also fill you up for not a whole lot of cals (~220 cal using 8 oz. milk or soy and 1 scoop powder, depending on powder type/brand). Whey protein releases quicker, which is great for pre-/post-workout, but not so much for sustained energy, so I would maybe go with soy or a rice/pea blend (rice by itself is rather chalky). Of course, this is assuming you have no allergies to these substances. You could try drinking that for one of your breaks to keep your energy up for your class and stay fueled without triggering more cravings later.

Also, I don't know when you normally wake for the day, but back when I worked this shift, I wouldn't wake up until noon or 1 p.m, lol. My breakfasts were usually small (or nonexistent save for coffee) because I knew I'd eat at 5, 5:30 p.m. on my "lunch" break. Lunch was usually a pretty substantial meal. Then I'd eat something smallish when I got home ~11 p.m. or midnight. Often, however, my co-workers and I would go hit a late-night bar or something and then I'd have my dinner meal. I never felt deprived, this was just "normal" to me. So I think the trick may be to just make sure you are filling up at your 6:30 p.m. dinner.

tchrnmommy

Good point That is a big part of the problem. I've been too "lazy" to pack a good lunch! But I'm back on track!