3rd shift workers help how is ur schedule

Options
caramellips06
caramellips06 Posts: 82 Member
in Food and Nutrition
So I started a new job last sunday working at a manufacturing plant n my schedule is Sunday thru Thursday 11Pm-7:30am. I eat dinner around 6-8pm n usually have a snack around 10pm. i get 2 breaks one 15 mins 5 1:30am n lunch at 4:30am. So 1st break I usually eat like a special k protein/fiber bar n for lunch i was eating stuff like leftover spaghetti or something heavy so i change it a couple of days ago n started takin homemade biscuits w/jelly n by the time i get home 7:50am im starving so my question what do u eat n how do u incorporate exercise into ur schedule? can u give examples of ur routine for night shift? I go to bed around 8:30am-9am then awake by 12-1pm n take a nap around 3/4-6pm if i still tired . I know I need to be gettin 8 hrs of sleep but its hard wit a 5 mo teething baby boy.

Replies

  • JulieHig
    JulieHig Posts: 17 Member
    Options
    When I first went back to nights I gained 30lbs because I was eating at the regular meal times during the day and then eating all night long too. It is definitely a challenge to lose weight on the night shift. I try to eat 5-6 small meals which keeps your metabolism up and you never have to wait too long before you eat again. Here is an example of what my day looks like:

    7:15am - get off work (I try not to eat just like if you were on a regular schedule you shouldn't eat right before bed)
    9am - go to bed
    3pm - wake up, small meal #1
    4:30pm - workout on treadmill at home or go to gym
    6:30pm - dinner for fam, small meal #2 for me, then package another portion for work later
    8:30pm - may lay back down for a nap depending on how much sleep I got earlier...
    9:30pm - small meal #3
    10:45pm - start work
    12:30am- break, small meal #4
    3am - lunch break, small meal #5
    5:30am break, small meal #6 if it is busy I don't have time for this break and will eat when I get off work...

    I don't follow the breakfast/lunch/dinner type meals, I eat whatever I feel like at the time or what leftovers I have, I try to do equal complex carbs with lean protein and little bit of good fats. So a sample small meal would be a small sweet potato and 3-4oz chicken breast or 4 eggs (whites only) on whole wheat bagel thin with some sugar free jelly or light mayo or nonfat yogurt with some lean ham slices.. usually about 250cal per meal. Having a job that has leniency as to when you can take breaks and having your food handy helps a lot. I see co-workers who don't eat all night and I don't think that is good for your body, that would be like someone who works day shift going all day without food, your body needs the energy, small meals don't take long to eat, good when you only have 10-15min break, and its not a heavy meal that will make you tired.

    Well this is what works for me... hope it helped a little.
  • caramellips06
    caramellips06 Posts: 82 Member
    Options
    thank u for ur plan i goin to try this cu i would hate have lost all this weight n then jeopardy gaining it bk after startin new job n i do agree wit the sml meals n plannin leftover for another meal great advice
  • caramellips06
    caramellips06 Posts: 82 Member
    Options
    bump
  • Jaytee79
    Jaytee79 Posts: 237 Member
    Options
    My shifts are either 7 am- 7 pm or 7 pm-7 am. On days I work I do a 30 min workout like JIllian's 30 day shred or body revolution. Days off I do more.

    My meals I try to keep similar to if I was working normal hours. So during breaks on my night shifts I try to keep to healthy meals and snacks...chicken wraps, cottage cheese, fruit, yogurt. I find if I eat heavy or fatty foods on my night shift I really feel like it takes me longer to digest it compared to at 6 pm.

Categories