What am I doing wrong? (Read my diary)

STEPHRODISIAC
STEPHRODISIAC Posts: 9
in Health and Weight Loss
Today was day one of my diet, and it already failed!!!

My main problem is that I work over night, so my shift is from 10 PM until 6 AM. So I get home around 8 AM, eat my breakfast, go to sleep. Wake up around 5 PM, eat my dinner, go to work. During the 8 hours that I work, I eat and eat and eat. Snacks, at least.

I really want to lose 30 pounds within a few months, and I'm very serious about this diet. Any insight about what I'm doing wrong would be VERY appreciated! Thank you :)

Replies

  • bpotts44
    bpotts44 Posts: 1,066 Member
    Your not even tracking for protein. Get protein on there and try to hit that as your target. With a little exercise you'd have been okay on this. I go for a walk at work instead of snacking. The other thing you could try intermittent fasting. Basically I think you would probably skip the 5 PM meal when you wake up and eat a little larger lunch. That way you wouldn't feel the need to snack. This has worked for me when I don't work out in the morning.
  • TwelveSticks
    TwelveSticks Posts: 288 Member
    Well, the good news is that you already know what you're doing wrong - the only problem is finding ways to stop it, right? You need to find ways to curb your impulses to snack through the night. What time do you eat your meal in the evening? Can you leave it as late as possible before you leave for work, and maybe eat more at that meal, to fill yourself up more? Then how about scheduling an actual meal during your working period, instead of snacks throughout? Could you make something to take in with you perhaps and eat it like day workers would eat their lunch? Beyond that, try drinking a pint of water every time you get the urge to snack - half then time when you think your body is telling you it's hungry, it's really just thirsty.
  • elyelyse
    elyelyse Posts: 1,454 Member
    from what I can see you are getting very little protein. You talk about constant snacking during your shift and this may be why. These are your "snacks" from one diary night: banana, brownies, carrots, cliff bar, apple, corn chips. Of course you keep eating, none of that will really satisfy your hunger! I bet that if instead of those choices you went with things like a handful of nuts, some chicken (yes, chicken can be a snack! lol), a serving of yogurt or cottage cheese, you would find it much easier to resist the sugary, carb heavy options you are having trouble staying away from. The banana and apple aren't bad, but those are 2 high-sugar fruit options. Maybe substitute some berries, they are lower in sugar and calories than apples and bananas. (though, I admit, I am an "apple a day" girl) I am not anti-sugar, at all, but if all your snacks have high sugar/carb content and are low in protein... you are going to feel hungry no matter how many calories you get.

    also, checking out breakfast, I see crackers, cheese, and guacamole... none of those things on their own are bad, but you would probably have more success with a lean protein in there instead of the cheese.
  • dga226
    dga226 Posts: 224 Member
    yeah i work nice shift to and hard to lose weight i eat when i get home before work and at work i work 10 hour days and on my feet walking alot so i think not enough water

    feel free to add me if you want
  • Emmabulliemum
    Emmabulliemum Posts: 294 Member
    Today was day one of my diet, and it already failed!!!

    My main problem is that I work over night, so my shift is from 10 PM until 6 AM. So I get home around 8 AM, eat my breakfast, go to sleep. Wake up around 5 PM, eat my dinner, go to work. During the 8 hours that I work, I eat and eat and eat. Snacks, at least.

    I really want to lose 30 pounds within a few months, and I'm very serious about this diet. Any insight about what I'm doing wrong would be VERY appreciated! Thank you :)

    The first line says it all, This is not a diet it's a lifestyle change you WILL NOT get results instantly and you hvae NOT FAILED!!!! never see ot as a failure it is a learning curve , there is a forum that is for night workers try that for advice and good luck x
  • Koldnomore
    Koldnomore Posts: 1,613 Member
    Today was day one of my diet, and it already failed!!!

    DIETS are made to fail. If you approach this as a diet you will fail every time. I'm sure you have heard that most people don't plan to fail but instead fail to plan..

    Eat a bigger dinner, load it with protein. Add another slice of bread to your tuna sandwich and bring the eggs to work for snacking. Try to avoid having cookies, chips and brownies on the same day and instead have more meat or a big bag of veggies or more fruits, get some Greek yogurt for another protein boost. Drink more water also (very important)

    Take time for a 'lunch' on your shift. I am sure you are entitled to take a lunch break. Pack a good healthy lunch to work with you and eat that instead of snacking. In short, you just need to plan better. It does not matter what time you work that is your 'day' so treat it as such, eat breakfast, lunch and dinner according to your schedule but skipping 'meals' will lead most people to snack and for most people that will lead to eating too many calories.
  • sijomial
    sijomial Posts: 19,809 Member
    "Today was day one of my diet, and it already failed!!!"
    - Wrong mindest, diet is what you eat long-term not "going on a diet". You have only "failed" if you give up, one day does not equal success or failure.

    "I really want to lose 30 pounds within a few months"
    - Wrong mindset, fast weight loss is rarely good weight loss (unless you have loads to use for medical reasons), do not set unrealistic short-term targets.

    Suggestions:
    If you have set 2lb a week for your weight loss I strongly suggest you change it to 1lb a week. Learn better eating habits, portion control and food choices rather than just restrict calories.

    I worked a shift rotation for many years and found that adjusting your food intake and meal times to your working/waking hours works much better than trying to stick to "it's morning so I must eat breakfast" routine.

    When working nightshifts I always felt starving hungry due to tiredness. Taking your own food in to work encourages you to make good choices rather than grabbing something convenient and full of calories.
  • elyelyse
    elyelyse Posts: 1,454 Member
    Today was day one of my diet, and it already failed!!!

    also... don't look at it like that! you haven't failed... you just haven't learned how to succeed yet.

    Yes, the basic idea is "create a caloric deficit" we all know that part! The part you have to learn is what foods to eat to help you stay within that deficit. A big part of sticking to that is "what foods should I eat in order to satisfy me so I am not hungry?" Once you learn that, it gets a lot easier.
  • CalvinLosingIt
    CalvinLosingIt Posts: 88 Member
    I suggest upping your water intake, and try to replace the energy bar with a healthier alternative.

    And this is sound advice below.
    Today was day one of my diet, and it already failed!!!

    DIETS are made to fail. If you approach this as a diet you will fail every time. I'm sure you have heard that most people don't plan to fail but instead fail to plan..

    Eat a bigger dinner, load it with protein. Add another slice of bread to your tuna sandwich and bring the eggs to work for snacking. Try to avoid having cookies, chips and brownies on the same day and instead have more meat or a big bag of veggies or more fruits, get some Greek yogurt for another protein boost. Drink more water also (very important)

    Take time for a 'lunch' on your shift. I am sure you are entitled to take a lunch break. Pack a good healthy lunch to work with you and eat that instead of snacking. In short, you just need to plan better. It does not matter what time you work that is your 'day' so treat it as such, eat breakfast, lunch and dinner according to your schedule but skipping 'meals' will lead most people to snack and for most people that will lead to eating too many calories.
  • sinistras
    sinistras Posts: 244 Member
    Get this Book:

    Eat to Live, by Dr. Joel Fuhrman and read it cover to cover.

    Load up on nutrient dense foods (greens, colorful vegetables, fruits, legumes, nuts and seeds, in this order)
    and the weight will melt off easily.

    www.drfuhrman.com
  • jadethief
    jadethief Posts: 266 Member
    You've only been at it for one day, so don't get discouraged. It takes some time to get things down pat. Make the changes that were suggested above and hang in there!
  • damiannikodem
    damiannikodem Posts: 77 Member
    My main problem is that I work over night, so my shift is from 10 PM until 6 AM. So I get home around 8 AM, eat my breakfast, go to sleep. Wake up around 5 PM, eat my dinner, go to work. During the 8 hours that I work, I eat and eat and eat. Snacks, at least.

    here is your problem, right there. your meals are backwards you are having breakfast at dinner time and dinner at breakfast time... how about trying this..

    wake up: 5pm
    eat breakfast. (do this as close to waking up as possible.)
    First 'long' break at work: eat 'lunch'
    3-4 hours before sleep: eat 'dinner' (smallest meal of the day)

    fit snacks in around that, (try to go as high protein as possible, I go tins of tuna and chicken in springwater at the moment. )
    log everything that goes into your body.

    see how you feel after a week.
  • Maris_Swan
    Maris_Swan Posts: 197 Member
    This has to be a lifestyle change..not a diet! Up your protein, choose better options when snacking (protein). stay away from processed foods and refined carbs. Hang in there!
  • BflSaberfan
    BflSaberfan Posts: 1,272
    What are your stats? I'm guessing even at 1700 calories you were at a deficit anyways.
  • bubbygames
    bubbygames Posts: 1
    maby if you cut down on your snacks then youll be good ; )
  • elyelyse
    elyelyse Posts: 1,454 Member
    My main problem is that I work over night, so my shift is from 10 PM until 6 AM. So I get home around 8 AM, eat my breakfast, go to sleep. Wake up around 5 PM, eat my dinner, go to work. During the 8 hours that I work, I eat and eat and eat. Snacks, at least.

    here is your problem, right there. your meals are backwards you are having breakfast at dinner time and dinner at breakfast time... how about trying this..

    Some people have better luck evenly distributing their food throughout their day; some people prefer to fast most of the day and ingest all their calories in a short window of a few hours. Some prefer to snack during the day and have a large dinner; some people like a large breakfast, and a small dinner and don't snack at all. Meal timing is going to be about what works for you, there is no universal prescription for when you should eat (unless you are an athlete, they often stick to plans for specific reasons that are irrelevant to most of the rest of us.)
  • Chadomaniac
    Chadomaniac Posts: 1,785 Member
    Track carbs , proteins and fats as your 3 main macros
  • askeates
    askeates Posts: 1,490 Member
    Today was day one of my diet, and it already failed!!!

    You have absolutely NOT failed!!! This is a lifestyle change, and it takes a little time to readjust the way you think and some of the habits you have.

    The first thing I would do is move your calories up a little bit, say around the 1400-1500 mark (I did the slow movement down to help me adjust). The next is get rid of the 100 calorie packs. They are really meant to be for a treat now and again, not as a staple. Another thing to consider, with your crackers, instead of the reduced fat ritz (I can eat half a tube:)) get a slightly more nutritious cracker like the wheat thins. And try to limit the babybel cheese to one round (I know that is another tough one, those are so tasty).

    You can alleviate a lot of the desire to snack by adding protein packed snacks (like a lot of others have suggested). I have a spiced nut mixture that I use to help me with the snack and hunger issues. The trick to those is to get the nuts for baking (they do not have the added oils and salt). Nuts and peanut butter are high in protein and help to keep you full longer, the nuts help with the craving for something crunchy. I can eat a small handful of the mixture a couple times a day (I have a half cup measured out for 270 calories, and it lasts most of the day). If you are interested send me a message and I will send you the recipe I use.

    One last thing is try to wait at least 2 hours after eating before going to sleep.... I haven't had to work a night shift in a very long time, so I'm sure that it is going to be tricky to change some of the little things that have either become a habit, or that are necessary for working nights....

    Good luck, and feel free to add me as a friend! And don't get discouraged, you are really off to a VERY good start! :flowerforyou:

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