Over night shift

phollywood8785
phollywood8785 Posts: 52
edited October 5 in Health and Weight Loss
I recently started a overnight shift 7p-7a.3 nights a week Im trying to pack a healthy dinner and snacks but I get sooo hungry thru out the night around 3:30am.. I try to eat dinner around 9:30 and snack on carrots thru out the night and eat alittle something for breakfast. Then dont eat again till about 9:30 the next night..any suggestions? O I seam to always gain a pound or two bc i snack to much!

Replies

  • kiwi1855
    kiwi1855 Posts: 218 Member
    I understand completely! I've got a 9pm-7am shift... what I've found is nibbling through the night, and standing up/marching in place whenever possible. Check out my food diary for what I'm currently eating (haven't filled in today's yet, as today is an odd day...), and remember that the snacks are spread out over the night. I have my activity level set to sedentary, so any exercise I do, I add in.

    Additionally, I tend to exercise when I wake up, so before I have my breakfast (supper on the diary), before work. I find that works best for me. :)

    You will eventually find what works best for you.

    EDIT: Oh yeah... and I don't track it... but I drink about 2L of earl grey/english breakfast tea (sweetened slightly with splenda) a night... I should probably cut back... but I drink it fairly weak... but it definitely keeps me fuller.
  • Rynoman2k3
    Rynoman2k3 Posts: 152 Member
    I work nights as well. It really screws with your eating esp on your days off. I work 10pm -830am most nights.

    This is what i do.

    When i get up i eat around 4pm - 6pm. Eat again around 11-12pm. Then Snack \ Final meal around 4-5am. This routine seems to help me the most.

    Also it's good to eat small portions throughout the day. When your hungry \ starving your metabolism is slower. Don't starve yourself. Find good 100-200 cal snacks that work into your diet. I'm slowly finding there are alot of things i can eat and be full under 300 cals.
  • phollywood8785
    phollywood8785 Posts: 52
    Thank you!!.. This is very helpful!
  • beckylou66
    beckylou66 Posts: 103 Member
    I work 2 weeks days/ 2 weeks nights.... I take my meals with me, just as I would eat on days. I try to eat high protein snacks (no carrots -they make me terribly hungry)

    Plain greek yogurt with some frozen berries and maybe some splenda (very filling)

    25 almonds and a light string cheese

    drink LOOOOOOttttttttsssssssssss of water...... I usually drink way more water on nights than on days just because I'm bored.... I put lemon in it just to change it up a little bit.

    These are just some of the things I do .... hope it helps. Good luck with your new job!
  • Rynoman2k3
    Rynoman2k3 Posts: 152 Member
    Oh ya the Yoplait Delight's are pretty good and all under 120 cals. I really like the Grashopper Pie, and the Chocolate Delight.

    BTW I hate yogurt too...
  • taramaureen
    taramaureen Posts: 569 Member
    I do overnights too 4 days a week. I have a real "meal" overnight that's high in protien and I drink water allllllll night long. It helps curb the cravings quite a bit.
  • Play_outside
    Play_outside Posts: 528 Member
    When I work nights I treat it almost as if it's a day shift, since I am not really eating during the days when I'm sleeping for night shifts of course. I usually add extra veggies and fruit because then I have something healthy to snack on if I'm hungry, bored, or needing energy. Herbal tea is also great-I like mint for a wakeup, peach for something sweet. Protein is important and water of course, as mentioned. I also find that it helps immensely to do exercise right after my night shift because for me I don't come home and go straight to bed off of days or nights-a walk with the dog or whatever helps me wind down and keep a relatively normal schedule even if I'm on the opposite side of the clock.
  • phollywood8785
    phollywood8785 Posts: 52
    Oh ya the Yoplait Delight's are pretty good and all under 120 cals. I really like the Grashopper Pie, and the Chocolate Delight.

    BTW I hate yogurt too...




    yea those are soooo goood!! Thanks everyone for all the ideas!
  • Rynoman2k3
    Rynoman2k3 Posts: 152 Member
    Oh Oh another thing that helps is these Crystal Light Hunger Satisfaction packets. They are 30 cals and are Strawberry & Banana flavored. They do the trick for hunger between meals.
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