Weight Gain After Shift Work

FatBottomGirl1213
FatBottomGirl1213 Posts: 6
in Motivation and Support
Just curious if anyone else experiences the same problem...
I'm a nurse and work 3 12 hour shifts in a row (Fri, Sat, Sun) and I ALWAYS am up Monday morning when I weigh myself. Its almost like my body slows down when I'm working and I bloat. Now, I'm not going to lie, I usually don't stay within my calorie goal during the 3 days, but not 5+ pounds worth. It usually takes a day or two for me to get back down to pre-work weight...and then I have two days to REALLY loose before it starts all over again.
Thoughts?

Replies

  • snakegoddess_3
    snakegoddess_3 Posts: 83
    More than likely because your not staying on your diet those three days your ending up taking in more salt and your holding on to water. It can flux between 5 to 8 lbs depending on the person. If you do nothing else try to take in more water on those days and maybe sneak in a few better for you meals. I give myself the weekend off of the diet so I can eat what I want and inevitably I hold onto more water because some of the foods I choose are higher in salt. Like pizza, nachos etc
  • cloud2011
    cloud2011 Posts: 898 Member
    Try drinking a lot of water during the weekends. Also, are you eating higher sodium foods (such as fast food or processed food) during your work, or when you get home from a shift?

    I would try the extra water...bring lemon slices and add them to your cold water. It will help with the bloating (does for me).

    Also, if you have to eat meals in a hurry, then plan them out ahead of each weekend, and plan your treats, too.

    Lately, I've been finding that planning ahead is really helping me. I have a cookbook, the 400 Calorie Fix, which is really great. It has some soup recipes that you can make ahead and either freeze or just pack for lunches, etc.

    I also like Clif z bars (really for kids) instead of eating candy or some other treat.

    I bet it will take you just one weekend to work this out...really clean eating and then you won't be gaining on Monday.
  • gwmedicgod
    gwmedicgod Posts: 180 Member
    KNows exaclty how you feel ..... I'm a paramedic on 24's and I have a 48 every other weekend. for me it's the long distance interfacility transfers in the middle of the night that kills me... plus I tend to snack a little more while I'm working...
  • knurse1987
    knurse1987 Posts: 93 Member
    I am a nurse too and I actually think my shift work helps me...I am running all day usually on my shifts...and I do tend to snack all day...and I dont eat dinner after 6...I usually get lunch at 2-3 and then have another snack or two before 6 and drink a ton of water all day long (although that is annoying having to frequent the restroom,..) But the water thing works for me...I also do go to the gym after work most shifts...That helps me too...It is hard cuz I am tired from the work, but I dont feel good about myself if I skip the gym, so I do go at least 1-2 nights out of my three day work week along with going on the nights I dont work so I am at the gym 4-5 days a week.
  • trixirn
    trixirn Posts: 130 Member
    I feel you. I am also a nurse. I also have a hard time because people bring food for everyone and it's hard to resist it. I just try to keep accountable. Maybe weigh yourself on a different day?
  • lozzae85
    lozzae85 Posts: 35
    I also find this. I work for the ambulance device and I do shift patterns of 12hr days and nights. I always find if I weigh myself after a night shift I weigh more....I eat the same on nights as I do on days. The only difference is on a night I tend to have my main meal then eat smaller portions as the day goes on of fruit yoghurt etc.

    On a day I do the opposite eat smaller through the day then I have my main big meal around 2000. Personally I would think this would be a worse way as I am having a big meal then more or less going straight to bed.

    I don’t know if its something to do with your body’s rhythm or something. I try not to let it dishearten me and I know it happens so I just try and account for that when I get on the scales of move my weigh in day to a day off or a dayshift :)
  • FatBottomGirl1213
    FatBottomGirl1213 Posts: 6
    I feel you. I am also a nurse. I also have a hard time because people bring food for everyone and it's hard to resist it. I just try to keep accountable. Maybe weigh yourself on a different day?

    No kidding!!! Donuts and chocolate fudge cake...on the same day. Not to mention the pizza that I abstained from.

    I usually drink a 1.5L bottle of water per day. But, I think you guys are right about the salt. Plus, it is so hard to stay within 1500 calories when you are moving for 12 hours, pulling beds, moving patients, etc. I am STARVING. I guess I'll have to bring better quality foods.
  • eros8801
    eros8801 Posts: 9 Member
    Water weight?
  • Booboo78
    Booboo78 Posts: 169
    I'm a shift worker as wel - I have noticed that my rate of weight loss has slowed down since I switched from 9-5 to shift patterns.

    This article gives some answers though:

    http://en.allexperts.com/q/Nutrition-Dieting-939/weight-gain-working-night.htm
  • Hurricane_C
    Hurricane_C Posts: 806 Member
    Bump to read later
  • strunkm4
    strunkm4 Posts: 265 Member
    I'm interested to read later as well! My DH is a police officer and works cover shifts from 1900-0300 t-thur and 1900-0500 fri-sat. He feels the same way as you guys describe and we can never figure out why. We both wake up with our 3 year old every morning at 7 am and eat a good breakfast and then he is done eating for the day until supper before he goes to work. He drinks a PILE of coffee at work, and really isn't that big of a snacker so he never is exceeding his calories. He works out about 5 days a week. The only thing I can think of his is lack of sleep is affecting his diet. He never gets a full 8 hours of sleep at one time.

    Interested to see what others have to say!
  • kfenner01
    kfenner01 Posts: 1 Member
    I can attest that I've just worked two 12 hr shifts and I feel so bloated and I'm doing the whole30 so I really think it has to do with something else other than eating what people bring in and not staying on a diet. I wonder if it's related to not being able to pee as much so my body naturally is relating water because of that. I would like a good explanation on this though! Because it is a thing.
  • amber83188
    amber83188 Posts: 1 Member
    I'm right there with you! Im also an RN and work nights. I stay on track on my diet and when I weigh after my first night back to work...whammmoo....up 3 pounds. It's really frustrating especially when I have a lot to lose.
  • stiddy3
    stiddy3 Posts: 1 Member
    FatBottomGirl1213 wrote: »
    Just curious if anyone else experiences the same problem...
    I'm a nurse and work 3 12 hour shifts in a row (Fri, Sat, Sun) and I ALWAYS am up Monday morning when I weigh myself. Its almost like my body slows down when I'm working and I bloat. Now, I'm not going to lie, I usually don't stay within my calorie goal during the 3 days, but not 5+ pounds worth. It usually takes a day or two for me to get back down to pre-work weight...and then I have two days to REALLY loose before it starts all over again.
    Thoughts?

    I really believe that happens to everyone who's active on their feet for most of the 12hrs shift. It's a temporary bloat that goes away in a day.
  • avatiach
    avatiach Posts: 298 Member
    Plus, it is so hard to stay within 1500 calories when you are moving for 12 hours, pulling beds, moving patients, etc. I am STARVING. I guess I'll have to bring better quality foods.

    Make sure you are accounting for that exercise! Moving around all day counts! Either by adjusting your activity level (eg move from lightly active to active) or add extra—quality—calories on the days you are working.

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