It's Hard to Stay on track when you work nights!

chelmstadter
chelmstadter Posts: 11
edited September 25 in Health and Weight Loss
I dont understand how it can be the same for dayshifters and nightshifters when the night shift people's metabolism isnt the same...HELP!!
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Replies

  • FemininGuns
    FemininGuns Posts: 605 Member
    I know when I worked nights, I just gained weight slowly - mind you my eating habits were not as clean as they are now... Exercising wasn't as much either... I am not sure what the balance is, but I can tell you that I scrambled for a day job as I'm definitely not made to work nights! I really feel for you... Maybe talking to a nutritionist would help?
  • Why do you feel as if it is hard to stay on track? I work overnight and think my metabolism would be the same.
  • MsMe79
    MsMe79 Posts: 54
    Hmmm I don't know, I actually found when I did shift work and worked nightshift that I ate less and hardly ate during the day due to my horrible sleeping pattern... saying that however I did drink a lot of coffee which isn't good for you in the quantities I was drinking it.

    I don't know the answer or the science behind it.... I'm guessing our bodies are different at night, would be interested to find out what the deal is though.
  • secret76
    secret76 Posts: 5 Member
    I am trying to find the balance as well. I am excercising 3 times a week. I have literally stopped all snacks like soda, chips, & candy & the list can go on. I am gaining weight instead of loosing and I want to shed this excess fat.
  • jcnurse
    jcnurse Posts: 16
    I am also a night shift worker and I do think that my metabolism is slowed due to my carzy sleep and eat cycle. I try to be keep it as scheduled as possible and that has helped alot.
  • mrb3737
    mrb3737 Posts: 4
    I feel the same way. As a night worker, I don't really know if I'm coming or going. When is breakfast? When I wake up at 4pm or is it still 6am before I goto bed? Is it wrong to wake up and have "Dinner" with the family, or should I wake up and eat a more breakfast type meal? I find myself varying on all these decisions even after working midnights for 10 years straight now. I must say that since I started excercising, my metabolism is moving again and I try to eat many mini meals while working. I try a meal bar, or half a sandwich every other hour. So far its been working for me. The hardest thing about working this shift is finding a place open to get something half way healthy. Best of luck to ya.
  • lacroyx
    lacroyx Posts: 5,754 Member
    I work graveyard. 5 days a week. have had the same work sechdule long before I started on my weight loss. have it as of now. I don't find it hard.
  • realrayne10
    realrayne10 Posts: 388 Member
    I have been working nights for over two years now. In the past year, I have dropped 50lbs. The hardest part for me is getting the workouts in. I eat most of my meals at work and then nibble here and there through out the rest of my day. Being a single mom, I do not sleep 8 hours straight. I sleep 4, pick my daughter up from school and take her to dance, then sleep 4 more hours. I am sure my metabolism could be faster, but I think it has more to do with the lack of sleep as opposed to the time of day that I am sleeping.

    Typical day:

    8pm - Dinner
    2am - Lunch
    6am - Breakfast

    I try to do my work out when I get home at 8am. It is hard to get into a consistant rhythym though.
  • dave4d
    dave4d Posts: 1,155 Member
    I work rotating shifts. The only problem I have is due to my 12 hour shifts, I only get about 6 hours of sleep.
  • KayleesTryin
    KayleesTryin Posts: 37 Member
    I am in the same boat right now. In fact, I just recently joined MFP to try to get me back on track... I work 10pm to 6am, get home at 615, my husband leaves for work by 630. We have a 22 month old at home so I nap for 2 hours before she gets up then I nap for 2 more hours during her naptime, then I get to sleep for 3 more hours after my husband gets home. Then I get up and do it all over again.

    I think I am slowly dying:tongue:

    The hardest part for me is that there are sooo many fast food places on my way to work! And I have horrible willpower... I must say though, keeping track of my calories has really opened my eyes and I am starting to make more conscious food choices. I love that MFP has an app on the droid so I can put everything in right away. I am starting to hold myself more accountable. Exercise is a tough one as well. If it comes down to sleep or working out, I choose sleep everytime and I really need to break myself of that habit. I know that if I exercise more then I won't need as much sleep. (In theory:happy: )

    I guess I don't really have any advice, I just wanted to commiserate with you!
  • I work at the hospital in 12 hr shifts, I am not sure about everyone else but at the nurses station there are almost ALWAYS snacks!! Not the good kind either! lol will power is a problem for me but I think the biggest problem is like what I've heard others say....What is breakfast, lunch an dinner exactly and finding the TIME to workout!! What is a good workout plan?
  • jcnurse
    jcnurse Posts: 16
    I get of work at 7a, go home and sleep for 6 hours then get up, eat a protein bar then hit the gym at about 5p, after that I eat my lunch then it's off to work. I try to work out at least 5 days in a week, some days I'm just to tired but I will at least walk.
  • fteale
    fteale Posts: 5,310 Member
    My sister got really thin, and grey haired working nights (for 10 years). She didn't have the time or energy to eat properly. Apparently at the BBC (where my sister was) most people who work night shifts their whole working life don't live to make retirement. It is really bad for your health.
  • UGH!! OMG THAT FREAKS ME OUT!! I've been looking for a day position and I will definately strive to accomplish that goal! lol But in the meantime I will do the workouts and try the protein bars thanks for the advise
  • Painten
    Painten Posts: 499 Member
    I worked nights for years. It is easy when you accept the fact you are working nights. You wake up in the evening, it's breakfast time, you have breakfast, you buy or take a lunch to work the same as you would in the day, it's YOUR lunch time, you come home from work and you have a dinner as it's your dinner time. Don't go straight to bed, unwind a little bit, do some exercise or whatever it is day people do when they get home from work. People who work the ordinary day 9-5 don't come in and go straight to bed so don't you do it. I found it so much easier to be good on night shift. My downfall is takeaways and you can't get a takeaway at 8am *lol*

    On weekends i'd finish work friday or saturday morning and i'd stay up till friday or saturday night (i quite often did 6 nights a week) then get up sunday morning as normal and just have an afternoon nap before sunday night shift. Granted the food can be awkward that day.
  • Yea that freaks me out also (fteale comment)...Im curious to know if there is a huge difference. Ive Never counted calories and/or worked out in my life but recently have started. Is it that much different? I just treat myself as If I was getting up for the morning..But I agree chelmstadter, Those snacks at the nursing station are calories just waiting to be added into MFP! I say my lil prayer
    "God please lead me not into temptation" and It works for me everytime! ;0)
  • I'm gonna have to just keep telling myself "it's a lifestyle change" just like you rivera, I know I can do this and when I get into a routine it will be easier as I go!
  • Victorious_One
    Victorious_One Posts: 174 Member
    I worked afternoons for about 9 months, and I thought I was gonna die! My hat is off to anyone who works night shift. Thanks for all you do! :flowerforyou:

    The only suggestion I have is to pack your own food and eat only what your bring. Make sure it includes one great meal and two small, delicious snacks. Don't forget to pack your water so you're not tempted by the soda machines. You can have one meal before you get to work, and one when you get off work. If you're moving, it should work out fine.
  • ryzola
    ryzola Posts: 51 Member
    I used to do 6, 12 hour night shifts. I'd get my *kitten* down the gym before a night shift (before 7pm) and if I was up to it, I'd hit it again at 7am after. Rinse and repeat.

    If you want something enough, nothing will stop you.
  • yep yep
    I'm gonna have to just keep telling myself "it's a lifestyle change" just like you rivera, I know I can do this and when I get into a routine it will be easier as I go!
  • jen1516
    jen1516 Posts: 77 Member
    I know what you mean. I work all 3 shifts. My Mondays flip between 2nd & 3rd shift. Wednesdays is 3rd shift (11pm-7am). Fridays is 2nd shift (3pm-11pm). And every other weekend is 1st shift (7am-7pm). As you can see, between my Friday and Saturday I only have 8 hours off inbetween so I usually only get 3-4 hours of sleep that night. I love my job but hate my schedule.
  • stacimusmax
    stacimusmax Posts: 172 Member
    I also work 7p-7a 3-4 shifts/week in a hospital. Our cafeteria is open at night. However, I find that I do better when I bring my own food (portion control and calorie control). I usually get up around 3pm and hit the gym before work, eat a good meal before work, then 2 small meals throughout my shift. After work, a glass of milk or some yogurt and I fall right asleep (litterly by 8:30 at the latest). Then I repeat the cycle all over again. This is working for me. I wish you the best.
  • thektturner
    thektturner Posts: 228 Member
    I've been doing nights for almost 7 years and I don't really have problems with it. I am ready for a day job, but mostly because I miss sunshine.

    I work 10pm to 6am. I sleep from about 8am-4pm. So, I get my full 8 hours of sleep. then I wake up, do a 30-60 minute workout and shower before my hubby gets home from his day job at 5:30. Then I have a regular evening like anyone would, go to work at 10pm.

    I log everything I'm going to eat after I eat "breakfast". I do typically eat a dinner-type meal for breakfast as they say you should eat the biggest meal early in the day anyway. Then I have a snack shortly after I get to work (usually veggies or cheese & crackers). then I have a sandwich or something for lunch (around 2:30am) and have an apple and an ounce of almonds around 5am. Then a bowl of cereal or just a glass of skim milk about 7am and go to bed by 8am.

    I think the previous comment "day shifters don't go to bed when they get home and you shouldn't either" is just ignorant. Do whatever works for you. I don't want to sleep all evening and never get to do anything with people who work different shifts (I only have 1 friend who works night shift). That would kill me. I don't go to sleep the second I get home, but I usually come home, eat a bowl of cereal, talk to my hubby before he leaves for work at 7:45am and then get ready for bed. It works very well for me. I don't feel deprived in any way and I am steadily, although slowly, losing weight and building muscle.
  • starryeyedsnoozer
    starryeyedsnoozer Posts: 89 Member
    I hate night shifts. I work 2 nights a week and like today, I woke at 6am and won't get to go to bed until 9.30am tomorrow morning. I dont know if I'm coming or going with my food and there's no way I'm going to get any excersise in now until Saturday (I have 3 children around all day long and no child care to go and do anything) the thought of working out tomorrow when I get in from work (and have been awake for 27 hours) makes me want to vomit! And to think all this, and I'll die before my retirement?!!! Charming!
  • candi0830
    candi0830 Posts: 3
    I work 3 nights/week as well. The nights aren't usually all in a row. I have been struggling with a routine for my exercise and eating as well. Last week, I worked out on my days off and the morning of one of the days I had to work. Usually, when I get home in the mornings, I eat some cereal (special K- protein plus), take a shower and go to bed. I get up around 5, get ready for work, and end up eating "dinner" between 7 and 10 and not eating anything else for the rest of my shift (drink water). I know I'm not eating enough. I liked some of the ideas here like eating a meal before going to work and then 2 small meals during shift. I'm not gaining weight but it's really slow coming off. I see now when working @ night, it's all about planning and scheduling meals/exercise. If you guys have any other ideas, please share! Thanks!
  • vdanzl
    vdanzl Posts: 2
    I also work nights. I log food based upon what works for me. I call the meal I eat in the morning before I get home breakfast, the meal I eat when I get up lunch and the meal I eat in the middle of my shift dinner. Be consistent, log everything you eat and drink. Remeber that a day is 24 hrs no matter how many hours you are awake you don't get to add extra calories, because you were awake most of the day.

    I would explain to my co-workers that I am trying to lose weight and my will power crumbles when there are snacks so close at hand. Ask them to store their snacks somewhere harder to access or store healthier snacks. Being that you're at a nursing station they may be more than willing to agree to healthier snacks.

    Make your own routine that works for you. I go to sleep when I get home so I am awake when my family gets home. If this doesn't work for you find what does. Try your best to get as much sleep as you can, but remember that many dayshifters only sleep 6 hrs. a night.
  • Umeboshi
    Umeboshi Posts: 1,637 Member
    How would your metabolism change being on a different shift? Are we solar powered?
  • Elf_Princess1210
    Elf_Princess1210 Posts: 895 Member
    How would your metabolism change being on a different shift? Are we solar powered?

    I've found for me it really does slow my metabolism down,but I didn't realize it until I worked for 2 weeks on day shift in order to train for my current job. I ate and exercised the same way I do now and I lost about 7 lbs without changing anything else. I'm also a morning person by nature.

    Edit to add: this is just me. It may not apply to everyone.
  • jcgrant43
    jcgrant43 Posts: 64
    How would your metabolism change being on a different shift? Are we solar powered?

    Nope, not solar powered, but that's pretty funny! However, our bodies have a natural rhythm and night shifts, or shift work in general play havoc with that. Sleep, and quality sleep, are important for overall health, not just weight loss. Try screwing around with your sleep patterns and just see how you feel physically, and some of the things that happen to your body and mental state. I worked shift work for ten years. 2 days, 2 nights, 2 off, 12 hour shifts. Crazy, crazy! There were times at the end of a cycle of shifts I'd be messed up for my two days off, and not really sleep at all...then start over again.....then I got a day job Monday to Friday 8 to 4, weekends off. I'm so much better off for it. :smile:

    Hats off to those of you who still pull it off. Nurses, cops, firefighters, steam engineers, cleaners, maintenance people......all of you, without whom, most of society would shut down. Thanks folks!
  • I've worked nights for over a year and I find that if I don't eat all my food before I go to work, i pack on the lbs. I take one small snack (100 cals) with me and drink a ton of water or unsweetened green tea. When I get home, I go right to sleep.

    I feel like it's the need to eat "normally" at home and then eat again at work when im running arround. I would eat double and then go to sleep. No bueno.
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