Help For Night Shift Worker!

TheBigGuy386
TheBigGuy386 Posts: 1
in Health and Weight Loss
Several times I have tried to diet/work out and I find it so difficult working the hours I do. I'll break down my day a bit...

Work: 11pm-7am
If I eat during the night, its either some fast food that I pick up on my way to work or some chocolate or chips during the night.

Home(awake): 7am-3 or 4pm
I never go to sleep right when I get home, unless I am dead tired. I always have my big meal anytime from 7-9 and then if I eat after that, its little snacks(nothing very healthy)

Home(Sleep): 3 or 4pm-10pm
Besides the time I go to sleep, I never change this schedule. This is what is easiest for me to do and the best way for me to get through the night without falling asleep. I do not have time to eat between when I wake up and when I leave to work and I do not want to wake up any earlier, because then I will be dead tired at work.

I am also in a long distance relationship with someone from the UK(I am from Canada), so these hours have to stick.

What I'm asking is...how should I go about my day, eating and working out wise? What kind of stuff should I be eating at work?(full meals are not an option) When should I eat at home? When should I work out?

Thanks for any help.

Replies

  • kanegirl973
    kanegirl973 Posts: 31 Member
    Hiya,

    I am also a night shift worker. The day I struggle the most with is my first night working as typically, I have breakfast, lunch, dinner and a nightshift meal.

    I always eat breakfast in the morning at breakfast time and 99% of the time its porridge. I will sometimes have a mid morning snack, either a yoghurt or some sultanas. Lunch is generally peanut butter toast, if I need an afternoon snack it tends to be similar to my morning snack and dinner is usually some form of protein and vegetables or salad. For nightshift (my shift is 730pm-730am) I tend to eat quite a bit, generally a sandwich with low fat cheese triangle (I use this instead of butter) with 2 slices of cold meat, a yoghurt, sultanas, some other form of fruit and a flump (marshmallow thing UK)

    For me the key to nightshift and eating is to plan your meals, even when I am not nightshift it is always a better eating day if I have planned my meals. Another thing is I tend to rarely but junk (crisps, chocolate etc) as much as I love it, if it is in the house I will eat it, so simlply I rarely buy it. I also drink water mainly on my nightshift and 2-3 cups of coffee.

    I know it is different for everyone and am sure you will find something that works. Also most days if I have had a workout, I have a protein shake to keep my protein levels up (trying to not only lose weight but decrease body fat and increase muscle, hence the protein)

    Hope this helps
  • wilsoje74
    wilsoje74 Posts: 1,720 Member
    Several times I have tried to diet/work out and I find it so difficult working the hours I do. I'll break down my day a bit...

    Work: 11pm-7am
    If I eat during the night, its either some fast food that I pick up on my way to work or some chocolate or chips during the night.

    Home(awake): 7am-3 or 4pm
    I never go to sleep right when I get home, unless I am dead tired. I always have my big meal anytime from 7-9 and then if I eat after that, its little snacks(nothing very healthy)

    Home(Sleep): 3 or 4pm-10pm
    Besides the time I go to sleep, I never change this schedule. This is what is easiest for me to do and the best way for me to get through the night without falling asleep. I do not have time to eat between when I wake up and when I leave to work and I do not want to wake up any earlier, because then I will be dead tired at work.

    I am also in a long distance relationship with someone from the UK(I am from Canada), so these hours have to stick.

    What I'm asking is...how should I go about my day, eating and working out wise? What kind of stuff should I be eating at work?(full meals are not an option) When should I eat at home? When should I work out?

    Thanks for any help.
    why are full meals not an option? How many calories are you eating currently and what are your goals? I would eat a big filling breakfast after work, lunch before you go to bed, and a filling snack (meal) at work like a sandwich or salad plus protein shake plus fruits and veggies for snacks.
  • jasonbrad1983
    jasonbrad1983 Posts: 6
    try and cut your meals down in size and up in quantity, you should really aim for 5 or 6 small meals a day, fruit and veg can constitute as a small meal, maybe cereal when you wake up then a few hours later have a couple of bananas (or whatever fruit you like) then maybe a tuna sandwich in brown bread (bit of mayo maybe) then some fruit again .... and so on, you should try sleeping earlier maybe 1pm then you can get up earlier for a work out, if your up by 8pm you have good time to catch breakfast and exercise before work, NEVER eat a big meal too soon before your sleep otherwise it'll do all sort's with your digestion, hope this is a little helpful.

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