night shifts and exercise

widetobride

Hi,

Has anybody managed to lose over 30lb whilst working shifts? I work 12 hour days and nights, and because I am a nurse, there are always chocolates on the wards, and a cafe open all night, which only sells junk. On days, I jog and do Shred. On nights, I eat junk all night, then all day, then skip the exercise. I would be really grateful for any tips and advice. Thanks x

bella7966

I work permenant nights as a nurse. I take no money with me and take a healthy pack up with me. I try and avoid the sweets if i can. I take some low cal hot chocolate to get my choc fix from. Its hard to get exercise but i try and do some walking and leg lifts and take stairs were i can as it all helps x

widetobride

That's great advice. Especially about the hot chocolate. good idea. Thanks bella. Keep up the good work!:happy:

SalishSea

I am a night nurse. I work 12 hr nights, really like 14 hrs. It is hard to get exercise in with this schedule. I manage my eating at work by:

1. Having set times to eat. Usually before work, 10pm, 2am, then 5 am, then 8 am when I get off.
2. Do not allow myself to eat the treats that are always around. I don't go into that room where they are kept. That helps a lot.
3. Eat a lot of protein. Carbs will make me crave for carbs.
4. Visualize myself making good, health promoting eating decisions. Really this helps.

Night shift is herd. Getting exercise in on days off is hard, because we are tired. I just don't even try to exercise on work days. I know I won't be able to exercise then, so why make myself feel guilty about it. But we can control our food intake. Be mindful.

Don't give in and eat the junk. Bring carrots. Or if you desire something hot bring tea with honey. Be strong. Hope you do well!

widetobride

Thanks Slender girl- more great advice. I like the set hours. That will stop the snacking. I completely agree about carbs too. Carbs make me hungry... for more carbs!! toast is the worst. x:happy:

UrbanDaveJax

I work nights and in an office all by myself (I'm the boss). I just started my journey yesterday and I plan on walking laps around the outside of the building every hour just to break up the monotony. I'm also packing my meals and I think I'm going to do the same thing mentioned above and leave my money at home so I'm not tempted.

needles85365

I have worked night shift for years and for the last 7 months have started exercising 3 days a week. Only do it on my days off as I'm too tired after 12 hours to work out. I do take the stairs and park farther away so I'm walking more. I stay out of the break rooms or a least delay going in...after 2 hours (usually less) the food is picked over so its not nearly as appealing. Its tough as we are having potlucks all the time, little steps at a time.

widetobride

Thanks everyone. really good advice from everyone. i really appreciate it x

nhga47

I work nights as well. 12 hr shifts 7 pm to 7 am. I am very lucky as Intel has a gym here on site. I try to work out on my lunch and break depending on how my body feels. We have a salad bar in the cafe, so after my lunch workout I will usually get a salad from there. This does not always happen though. It just depends on how my body feels. Now If I can get rid of this beer gut I will be happy!

widetobride

Wow, I wish the NHS was like Intel!! :ohwell: thanks hon :happy:

justjenn1977

I work 12 hr shifts 7p-7a as a nurse in intensive care... (three shifts a week and every three weeks I have eight days off) my nights are never the same and I don't have the ability to set a time to eat...

I eat what I am "allowed" to eat... I carb cycle... so I have snacks on high carb nights... other nights I chew gum... we have a decent cafeteria.... so I go get grilled chicken breasts if I am hungry... I drink a LOT of water (3-4 L per day)

as for exercising... I usually go to the gym on my first day (after I get the kids to school... go to gym then come home and nap til work) then on my third night I go bike riding after work... I try to make it to the gym 3 days a week... and my goal for cardio is 100 miles per month... there has only been 2 months in the last 6 that I haven't made it...

widetobride

I work 12 hr shifts 7p-7a as a nurse in intensive care... (three shifts a week and every three weeks I have eight days off) my nights are never the same and I don't have the ability to set a time to eat...

I eat what I am "allowed" to eat... I carb cycle... so I have snacks on high carb nights... other nights I chew gum... we have a decent cafeteria.... so I go get grilled chicken breasts if I am hungry... I drink a LOT of water (3-4 L per day)

as for exercising... I usually go to the gym on my first day (after I get the kids to school... go to gym then come home and nap til work) then on my third night I go bike riding after work... I try to make it to the gym 3 days a week... and my goal for cardio is 100 miles per month... there has only been 2 months in the last 6 that I haven't made it...

Wow, well done. I will try to set more realistic goals too :bigsmile:

Elf_Princess1210

Hi,

Has anybody managed to lose over 30lb whilst working shifts? I work 12 hour days and nights, and because I am a nurse, there are always chocolates on the wards, and a cafe open all night, which only sells junk. On days, I jog and do Shred. On nights, I eat junk all night, then all day, then skip the exercise. I would be really grateful for any tips and advice. Thanks x

I've been able to lose weight by exercising on my days off, and trying to limit the junk I eat. Whenever the other nurses order food, I would choose better alternatives such as ordering salads or baked or grilled food over fried. I also took to brown bagging it and ordering a diet drink a lot as well. Then there are some nights where I don't care about healthy I order what I want cause it's been a crappy night and I just budget my calories as needed. I managed to lose 35 lbs and my husband has managed to lose 28 lbs by doing this (he works as a patient care technician in a different area of the hospital at night as well). I also started eating at set times with 3 meals and 2 snacks which has helped with my hypoglycemia as well as my end of shift low energy when it's most important for me to be at the top of my game. For example I'll wake up and eat at 5pm (breakfast), first snack is at 9pm, lunch is between 12 am and 1 am, snack 2 is 3-4 am, dinner is at 7-8 am (depending on what time I get off). I go to bed at 930 am and then it starts all over again. I also follow this schedule on my off days , unless I have something to do during the day.

It is so much easier to lose weight when you have a day shift job, but it isn't impossible to do so when you work nights. I hope this helps.

Nurseluce

Me too! My body clock is all over the place because of my shifts! I exercise on my days off and walk to work and back :happy:

justjenn1977

I think realistic goals are the biggest thing,.... that and only making small changes.... I worked my way up to what I do.... when I very first started a miles per month goal I only got like 50/month...

remember... you didn't get out of shape in a day... and you won't get IN shape in a day... baby steps