working 12 hour overnight shifts

lp91413
lp91413 Posts: 48 Member
in Health and Weight Loss
I go back to work tomorrow, I work 530pm to 6am for 7 days straight, then have a week off. this is my set schedule. when i am off, things go so well. when i work, it is soooo much harder for me. my sleep is off, my eating is screwed up and my lack of motivation to exercise is ridiculous. i dont care for exercising anyway. i just sat down and entered all my food for thursday so i know just what to pack. i hope this helps a little. i am just very worried that going back to work is going to screw things up. the shifts plus my commute are so long that by the time i get home i have to be back up in 9 hours. that doesnt leave much time for cooking, exercising...let alone household stuff. Ugh, sorry i needed to complain for a minute. overall, i feel really good about how things have been going, i am terrified its going to go down the tubes as soon as i go back for my work week :mad:

Replies

  • stgmanitoba
    stgmanitoba Posts: 32
    You can do it!!! Eating is 90% of weightloss. Yes exercise builds muscle and helps with weightloss I would say sleep is more important when working 12 hour shifts. I tend to have a cook day before I go back and cook, portion and freeze my lunches/dinners for the week, cut up and portion veggies for the week plus make oatmeal or overnight oats for the weeks. During longer breaks I'll go for a walk just to try to get some exercise in.
  • txbelle01
    txbelle01 Posts: 35 Member
    I too work nigh shift. So far I have lost -43lbs. I try to eat every 3-4hrs at work snacks and try to eat protein/car/fat at each meal.
    So far it helps. I work out in the AM after work, then shower up eat a protein shake and go to bed. I think the shake is a great meal as you get al the nourishment as if you ate a meal. I wake up and eat a light meal and then try to eat a healthy dinner. I keep my calories as 1200. you can do it. It's just figuring out how bad you want it. It's definitely a lifestyle change. Good Luck to you!
  • msbunnie68
    msbunnie68 Posts: 1,894 Member
    The best thing you can do for yourself when working a week of nightshifts is PLAN.

    On your week off make double of every meal and freeze a portion - so you basically run on a fortnightly menu.

    Have a look at prebaking lunches like savoury muffins or zucchini slices - have a cook up day on your week off... even some types of sandwiches you can premake and freeze to take with you.

    When you shop, go through your snack things like nuts and bag them up ready to go in zip lock bags.

    If you are super organized and keep the same menu for a fortnight you can just copy straight into your diary to make logging easier.

    As for exercise and commuting - the only exercise I can think of is the silent ones like pelvic floor so no-one knows you are doing them :blushing:
  • lp91413
    lp91413 Posts: 48 Member
    Thanks all for your support! It helps alot, and I love all the suggestions. I know I need to stay focused and plan, plan, plan...I can do this!! :smile:

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