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Third shift...???? Advice???

Matilda_Swan
Matilda_Swan Posts: 3,342 Member
in Motivation and Support
So starting third shift in Oct for 6 months. Any tips on how to stay fit when so tired? How do third shift workers do it?

Should I try IFing and not eating between 6p and 6a save for a small light snack at midnight?

Was thinking I would get up around 4 pm I could have a high calorie dinner with my fam, a light snack at midnight then when I get home another light snack as needed....then sleep sleep sleep...........and coffee :)

This should wor as long as I am meeting my caloric goals right? Just nervous the last time I was on third shift it messed me up physically/mentally and i gained weight :(

So how do YOU do it?

Replies

  • wannaBrunnner81
    wannaBrunnner81 Posts: 107 Member
    Im not sure how your shift works. I am in fish and wildlife law enforcement and certain times of year i have to work through the night or at least the majority of what we call swing shift (late afternoon to 1 or 2 in the morning). I do all I can to have a normal food day so if i wake up later in the day ill have breakfast even if its around lunch time or later, then a lunch once i go to work....or a few hours after, and then i have dinner while I am working. My days usually mean i have to pack a cooler with all my food since i am not near towns and reastuarants etc. I also bring lots of fruit and veggies to snack on throughout the shift.
  • SueInAz
    SueInAz Posts: 6,592 Member
    Why would you be "so tired"? I used to change shifts every 6 months when I worked in a call center many years ago. For example, I'd go from an 6:30am-3:30pm shift to a 5pm to 2am shift both with different days off. I didn't find I was any more or less tired working the late night shift than I would have been on a "normal" work schedule once my body adjusted and that just took a few days. The trick is you need to make sure you're getting the right amount of sleep and are keeping on the same schedule from one day to the next. Unless there's something that's constraining you, eat your "breakfast" when you first get up in the evening. Eat "lunch" at your breaktime and eat "dinner" after you get home in the morning. Work out either before you go to work or when you finish work whatever is most comfortable for you.

    ETA: And yes, it's just calories in vs. calories out, regardless of when you eat. The last time you worked a night shift were you eating more meals because you were eating when you were hungry and when your family was eating? That would definitely cause issues. If you can't sync up your schedule just try eating less at each "meal" and be sure to count calories religiously.
  • kbbeale
    kbbeale Posts: 77 Member
    My husband has been on 3rd shift for over a year now. We love this shift. He works 10p-8a, Tues-Sat a.m. He comes home by around 9am and sleeps until 4pm. Then he's up for family time, dinner, putting kids to bed, then time for us to spend alone before he goes in at 10p.

    We eat a regular dinner as always around 6p. I usually make enough for him to take some with him to work for his "lunch". We also have a Naturebox subscription, so he takes some healthy snacks with him, and maybe some cheese balls (LOL he loves those).....which he will have around midnight at work. Then he eats "lunch" around 4am.

    It might take a while to get into a good system, but I do agree that you have to be careful on this shift because its known to put weight on people! Not sure why, but it does!!!
  • jemhh
    jemhh Posts: 14,261 Member
    My husband works third shift--11p-7a. He eats breakfast when he comes home, sleeps, eats supper at our normal time, and then eats again around 9p.
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  • Smirnoff65
    Smirnoff65 Posts: 1,060 Member
    I work 7pm-7am, quite often I will go straight to gym from work in the mornings for a session, home, go to bed get up about 4pm and have my breakfast (usually toast and banana), have my 'lunch' at my first tea break in work at 9:30pm (usually a mushroom omelet) and have my main meal at my lunchbreak at 01:30 (usually a home made chicken curry and basmati rice) on my last break at 5am I usually just have some fruit. This works really well for me and I find my most productive days for losing weight are when I'm working and in this steady routine. I love working nightshift.
  • SueInAz
    SueInAz Posts: 6,592 Member
    Why would you be "so tired"? I used to change shifts every 6 months when I worked in a call center many years ago. For example, I'd go from an 6:30am-3:30pm shift to a 5pm to 2am shift both with different days off. I didn't find I was any more or less tired working the late night shift than I would have been on a "normal" work schedule once my body adjusted and that just took a few days. The trick is you need to make sure you're getting the right amount of sleep and are keeping on the same schedule from one day to the next. Unless there's something that's constraining you, eat your "breakfast" when you first get up in the evening. Eat "lunch" at your breaktime and eat "dinner" after you get home in the morning. Work out either before you go to work or when you finish work whatever is most comfortable for you.

    ETA: And yes, it's just calories in vs. calories out, regardless of when you eat. The last time you worked a night shift were you eating more meals because you were eating when you were hungry and when your family was eating? That would definitely cause issues. If you can't sync up your schedule just try eating less at each "meal" and be sure to count calories religiously.

    I was eating heavy high calorie foods and not sleeping well and lost any care I had about my diet :(
    Then you shouldn't have any trouble this time around. :) Plan and pack your "lunch" for work and count calories the rest of the day, too. I think the trick is to get into the mindset that you're just working a schedule, not "working nights when you should be sleeping". If you really have difficulties adjusting, try taking melatonin for the first week or so. It should help you get into the groove.

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