Rotationnal shift work kills motivation.

Hi, I do a 4 on 4 off rota, I do 4 twelve hour night shifts 7-7 then 4 off (when i try to get back into a day mode). It's hard, it f@cks up your body clock, I eat more when I'm tired, and it plays havoc with logging food!
Constantly swapping between night shift and being up in the day is something I'm not sure I'll ever be able to get used to, so I'd appreciate some pointers too!

I've worked shift work on an off for the past 15 years. Yes it is hard to maintain a good fitness program but the alternative is to give up and settle for a poor looking body, unhealthy lifestyle and possibly early demise. My job rotates every three months which is not as bad as yours but still I have to adjust to a new schedule after I've been in a good fitness grove. Determine in your mind that absolutely nothing will stand in your way of getting the body you want. Set realistic fitness goals and then go for it. It's your body and up to you to do what it needs. Maybe you can talk you boss or bosses into adjusting the shifts where everyone rotates every few months instead of weekly. As it relates to food... I spread my meals throughout the day. I have my snacks during my graveyard shift and my three solid meals during the day. It all balances out and I've been able to lose 40 lbs and maintain my goal weight.

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I been working graveyard for 3 years now. 11pm-7am 5 days a week including weekends. I get Monday and Tuesday off. I work in IT at a Navy base. It's a desk job. It sucks at times. I plan and pack my lunch ahead of time. I also spread my meals out but usually it's 2x a day. Once at work and once at home. There isn't a dress code so on planned workout days I'll come into work already dressed in my workout clothes. I get off at 7am and head to the gym and do my thing. Stay for 2 hours, shower and change. If I have errands to do, go do those otherwise just head home to relax.

The hours and shift sucks at times for a social life, but I take advantage when I can. On weekends it's rarely busy so I'll go outside and walk for 20-30 mins. My co-workers are cool peeps. They encourage my new lifestyle and cover for me at work if it's needed while I am out. I haven't reached my goal of 200-220 lbs, but I am getting there. I've gone from being nearly 500 lbs, type II diabetes, high blood pressure, high cholesterol, I was even on a beta blocker for a few months when I started. I was taking 5 different meds and a injection to control it all in the past. Now I have none of those things nor do I take any meds anymore.

The most important thing I can tell you that worked for me is sleep. I make time for sleep. I sacrifice going out with friends at times because to me sleep is key. When I lacked sleep in the past, I'd constantly graze on food while at work to help keep me awake and forget even going to go workout since I'd be too tired.