Shift work and dieting :s

botheredbridetobe
botheredbridetobe Posts: 19
in Health and Weight Loss
Anyone else work shifts and struggle with healthy eating? When I do 7.15-3.15 I have to have my lunch between 10.30 and 11.30-no breaks after and it's such hard work I need to eat something. When I get home I'm starving and eat rubbish waiting for my partner to get home at 6 so we can eat. My lates are 1.15-9.15 and I just end up eating lunch at 12 and more sandwiches around 6-ish, then get home and I'm hungry! I also occasionally do nights and eat to stay awake :s. Also I'm exhausted after my early shifts and really struggle to exercise. Oh, and I don't have a freezer at home to keep quick healthy meals (just a rubbish ice box thing) or a microwave.

Is this a problem anyone has worked out how to overcome? Basically my work schedule makes my meals all over the place and I'm too shattered to do anything after my early shifts, let alone exercise...

Replies

  • HeidiMightyRawr
    HeidiMightyRawr Posts: 3,343 Member
    I feel your pain. The shifts I do make eating all over the place and I don't really want to exercise after earlies but you've just got to do the best you can.

    My earlies are 4am-1pm. Lates are 1-10pm. It takes up to an hour to get there and back each way.

    On earlies I eat so much, as I'm up for so long! At roughly 2am, 7, 11 and 2pm. I usually go to the gym after work around 3-4pm (after some coffee) and sometimes I'm hungry after that but that's not all the time.
    On lates I don't eat as much, if I'm at the gym it's twice in the morning, once if I'm not at the gym. Then twice at work.

    As I said, it's just making the most of what you've been dealt with. It's certainly not ideal, but I do the best I can and plan my meals accordingly. Workouts may be the last thing you want, but if they (or the extra food) are important to you, it's just something you get on and do.
    I have a freezer, but I very rarely use it. If you cook the night before, stuff will be fine in the fridge. I'm really bad at prepping stuff early, so I do it just before work (not advised)
  • Cait_Sidhe
    Cait_Sidhe Posts: 3,150 Member
    I work currently work 4 12 hour overnight shifts with a 1.5-3 hour commute each way. I am an emergency veterinary technician, so my job is both physically and emotionally difficult. I treat it as any other day as far as meals and food. I have my diary set up in hourly increments:
    8am-12pm
    12pm-4pm
    4pm-8pm
    8pm-12am
    12am-4am
    4am-8am
    I log my food into whichever time slot it falls into so I stick to the same limit of calories, macros etc within a 24 hour period. It makes no difference whether it's night or day. Anything else is an excuse.
  • ClementineGeorg
    ClementineGeorg Posts: 505 Member
    I see you do not mention any snacks between your meals.
    Snacking on veggies (with a little bit of hummus) or nuts or anything you finf filling, should help you limit you cravings.
  • Cait_Sidhe
    Cait_Sidhe Posts: 3,150 Member
    Also, you can try eating more filling satiating meals. Fiber (veggies!) and protein really go a long way to prevent cravings. And give yourself some slack. No-one is perfect 100% of the time. It's okay to eat "bad" or "unhealthy" foods every now and then. For me it's too much pressure when I try to give up the foods I love and I end up binging and swan diving off the wagon. Eat the foods you like in moderation.
  • lacroyx
    lacroyx Posts: 5,754 Member
    How's your sleep? I work nights as well and I struggled until I got my sleep in order. I didn't bother excercising or eating less and healthier until I slept better. Once I figured out the best sleeping schedule for me, it all fell into place. I also don't eat clean and healthy all the time either. I eat bad too but only do it every now and then and stay within my calorie intake goals.
  • Ithina1
    Ithina1 Posts: 93 Member
    Mon-Fri I work day shift or evening shift. Sat and Sun I work the overnight shift. Mon-Fri isn't too hard, but when the weekend hits and I'm stuck in an office for 12 hrs all night long... I tend to eat to stay awake.

    I haven't completely figured out how to fix my weekend eating habits. I've been trying to keep them close to my calorie goals, but I usually go over. On Monday I've been eating less calories to make up the difference, sort of an Intermittent Fasting approach. I'm not sure that's working for me because I've hit another plateau. I'll be interested to see what other people respond.
  • ferrytrip
    ferrytrip Posts: 497 Member
    I work 12's & 8's either 6p-6a or 10P-6a. Not able to leave campus. so it's either the cafeteria or whatever I manage to bring.
  • botheredbridetobe
    botheredbridetobe Posts: 19
    Aww guys shift work is lame isn't it?! I'm going to try cooking food in the morning/night before and taking it in, also it means my boyfriend will eat healthily as he can have the other half of what I'm cooking :D APART from when I finish at 9.15 and have to be in at 7.15 in the morning again. That's when I predict my resolve will be challenged the most.

    My sleep isn't fab-bad mattress and no money to replace, also when I get back from my 9.15pm finish shifts I get SO hyper.

    I don't snack, I just eat loads-nearly all the time I'm thinking about eating or eating, probably to compensate for the fact that I don't like my job, I'm tired and craving caffeine from fizzy drinks. No more though!

    Moderation doesn't work for me, I'm sad to say it's all or nothing. Not touching another piece of junk food until my wedding is the only way I won't fail, no junk food in the house and no taking money to work (stupid tempting vending machines). I need to be super strict on myself this time.
  • katrkels11
    katrkels11 Posts: 115 Member
    I have a hard time with this as well. I work at McDonalds and my shifts are usually 12-8 or 4-midnight. Because of this I am unable to go home and cook meals sometimes and always end up eating McDonalds.

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