Shift work

dalgirly
dalgirly Posts: 280 Member
edited October 2024 in Health and Weight Loss
Ok,

So I am a shift worker (RN), any other shift workers out there... and how do you eat over night shifts and work out! I work 12 hour days + have a 2 hour commute.... Days I am off, I have no issue doing things. But days I work, its hard!

Replies

  • okstatefan
    okstatefan Posts: 1 Member
    I'm a shift worker also (PD) and I eat better when I pack a lunch/ dinner and snacks so I don't eat out a lot. I work 10 hour shift and I try to squeeze in my workouts before I go to work. On some of your breaks try to walk at a faster pace and that can count as exercise under cardio. I completely understand how its hard for us to exercise and work the shift hours.
  • dalgirly
    dalgirly Posts: 280 Member
    I think the biggest thing is day shifts.

    I'm usually really great at nights (I get better sleep during the day).

    But during the day, I would have to wake up at 4:15 am to get out for exercise. And when I get home around 8:45pm, with being on my feet all day, I don't really feel like doing anything. (Maybe I should just focus on doing my exercise on my non-day shifts).
  • TriedEverything
    TriedEverything Posts: 188 Member
    Not easy, that's all I can say! :ohwell: I've worked shifts for many years (nursing) but now I only work 3 nightshifts per fortnight, which isn't so bad. But when I'm working, I very rarely manage to exercise, and I usually find it very difficult to stay within my calorie allowance. However, I think my job is quite physical (care of the elderly) so I'm sure I must burn up some calories whilst on duty!

    All I can suggest is maybe try that little bit harder on the days when you are not working - hopefully it should even out in the end. And obviously try to take fairly sensible food to work with you (fruit is good, but I cannot eat fruit alone for my whole nightshift!) and try to avoid any chocolates & other goodies which are being passed around (again, not easy!)

    Wishing you all the best with it (and maybe someone else will have better suggestions for you!) :smile:
  • TriedEverything
    TriedEverything Posts: 188 Member
    PS: I posted my reply before I saw your second post! So it doesn't make that much sense now! Never mind eh? :laugh:
  • tiedye
    tiedye Posts: 331 Member
    I only exercise on my 4 days off. I work 3 12s as an RN on a busy busy busy floor! I estimate I walk between 3 and 5 miles at work, and when I'm not walking I'm on my feet standing. When I get home, my legs and back are so tired! I pack my lunch and snacks (on night shift I only pack snacks, I can't eat a meal overnight, it doesn't agree with my stomach for some reason). My biggest hurdle is avoiding the food that families/patients bring for the nurses. Ugh dunkin donuts, cookies, candy, etc...

    On my work days I eat between 1200-1600ish, on my days off I stick to 1200 calories and work out for 30-60 minutes plus strength if I'm in the mood.

    Both on and off days I drink at least 3-4 liters of water in my big water bottle.
  • jess_blonde
    jess_blonde Posts: 229 Member
    I'm in the same boat with 12 + 2 (I will be writing my licensing exam in Feb to become an RN...20 more days of student-hood!).

    So far I find the best tactics are bringing my own lunch and snacks, taking the stairs every time (I'm on the fifth floor so it can add up) and drinking lots of water. I generally don't manage a work-out on days I'm working, I just don't have the energy, so I try to make up for it on my days off. Overnight I generally don't eat much, just veggies and hummus and fruit usually, I don't like eating at night. And when families drop off donuts/candy or whatever, I usually find myself an apple or some carrots or something, or stick some gum in my mouth (and I don't sit near the snacks!).
  • dalgirly
    dalgirly Posts: 280 Member
    Congrats on almost being done!


    Yeah, for me, I think I've decided that I will just do things in between shifts. I don't necessarily work on a "busy" floor. It is very busy, but not alot of walking, as I only have one patient. Alot of standing and pivoting. And its mentally draining, so at the end of the day, there is NO way I could do anything.

    It definitely is hard... and its what to eat that is hard.

    Do you eat throughout your night shift like it was a day shift? Or just eat one meal, and then maybe something small? That, to me, is the worst part!

    Oh and those snacks, they get me! Right now, we have no lounge, so that means --- no snacks. But I can't help myself. lol. I crave treats at night time. Usually I just take a bite... rather than a whole piece... and that makes me feel better!
  • TriedEverything
    TriedEverything Posts: 188 Member
    Personally, I get quite hungry at night! I wish I didn't! I usually take a sandwich (a healthy one, with brown bread, and no butter) a packet of lower-fat potato crisps, a yogurt, and maybe a cereal bar - and I eat them at various stages over the night (and have calorie-free drinks, or tea/coffee with just a little milk). But on top of what I've eaten through the day, it can add up to quite a lot! :embarassed: I only usually have one "sleep" day through the week, because of being part time (hopefully you can follow what I mean) - so sometimes I feel I'm eating almost non-stop for 24 hours!

    I am not a great example to follow, as my progress since joining MFP has been quite slow. But I do know shift workers who have lost weight successfully, so obviously it CAN be done! :smile:
  • dalgirly
    dalgirly Posts: 280 Member
    Personally, I get quite hungry at night! I wish I didn't! I usually take a sandwich (a healthy one, with brown bread, and no butter) a packet of lower-fat potato crisps, a yogurt, and maybe a cereal bar - and I eat them at various stages over the night (and have calorie-free drinks, or tea/coffee with just a little milk). But on top of what I've eaten through the day, it can add up to quite a lot! :embarassed: I only usually have one "sleep" day through the week, because of being part time (hopefully you can follow what I mean) - so sometimes I feel I'm eating almost non-stop for 24 hours!

    I am not a great example to follow, as my progress since joining MFP has been quite slow. But I do know shift workers who have lost weight successfully, so obviously it CAN be done! :smile:

    No thats great. I just haven't seem to figure out what works for me.

    I am also starving throughout the night. Its that 4am diet coke that gets me. lol. Or 4am Tim Hortons run.

    I've been trying to sleep on a later break, so that I don't just feel like eating for a straight hour.

    Oooh, also -- what are good "car" snacks. I know its not great to eat in your car. But after a night shift, driving home, I need something little. But not sure what is a good snack.
  • jess_blonde
    jess_blonde Posts: 229 Member
    Congrats on almost being done!


    Yeah, for me, I think I've decided that I will just do things in between shifts. I don't necessarily work on a "busy" floor. It is very busy, but not alot of walking, as I only have one patient. Alot of standing and pivoting. And its mentally draining, so at the end of the day, there is NO way I could do anything.

    It definitely is hard... and its what to eat that is hard.

    Do you eat throughout your night shift like it was a day shift? Or just eat one meal, and then maybe something small? That, to me, is the worst part!

    Oh and those snacks, they get me! Right now, we have no lounge, so that means --- no snacks. But I can't help myself. lol. I crave treats at night time. Usually I just take a bite... rather than a whole piece... and that makes me feel better!

    Thanks! I can't wait to be done =)

    I usually eat something substantial before I go in for nights (lots of protein so an omelet or chicken or something) then I usually eat some veggies and dip around midnight. I usually need a boost for the last couple hours so I'll make tea and have yogurt and fruit or some cereal around four or five. I usually don't eat when I get home, so I try to have something within a few hours of my shift ending (since it's usually all I can do to drag myself to bed!). Snacks are the worst (best? hard to say). I usually try to split something with someone else if I really can't resist it, or just cut something in half and leave the rest.

    Car snacks! I am the worst for eating and driving (not gonna lie, I once ate a Greek chicken salad). Safer options: trail mix/nuts in a cup/container that fits in your cup holder, veggies in a similar container, a banana with peanut butter wrapped in a tortilla, a smoothie/protein shake.
  • tiedye
    tiedye Posts: 331 Member
    Those bottled smoothies are good for the car.

    Otherwise, I eat an apple in the car or have a diet coke RIGHT before I leave work to keep me awake.

    Cereal bars, nut bars, oatmeal bars etc would also be simple!
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