night shifts and exercise

I have worked night shift for years and for the last 7 months have started exercising 3 days a week. Only do it on my days off as I'm too tired after 12 hours to work out. I do take the stairs and park farther away so I'm walking more. I stay out of the break rooms or a least delay going in...after 2 hours (usually less) the food is picked over so its not nearly as appealing. Its tough as we are having potlucks all the time, little steps at a time.

I work nights as well. 12 hr shifts 7 pm to 7 am. I am very lucky as Intel has a gym here on site. I try to work out on my lunch and break depending on how my body feels. We have a salad bar in the cafe, so after my lunch workout I will usually get a salad from there. This does not always happen though. It just depends on how my body feels. Now If I can get rid of this beer gut I will be happy!

I work 12 hr shifts 7p-7a as a nurse in intensive care... (three shifts a week and every three weeks I have eight days off) my nights are never the same and I don't have the ability to set a time to eat...

I eat what I am "allowed" to eat... I carb cycle... so I have snacks on high carb nights... other nights I chew gum... we have a decent cafeteria.... so I go get grilled chicken breasts if I am hungry... I drink a LOT of water (3-4 L per day)

as for exercising... I usually go to the gym on my first day (after I get the kids to school... go to gym then come home and nap til work) then on my third night I go bike riding after work... I try to make it to the gym 3 days a week... and my goal for cardio is 100 miles per month... there has only been 2 months in the last 6 that I haven't made it...

Hi,

Has anybody managed to lose over 30lb whilst working shifts? I work 12 hour days and nights, and because I am a nurse, there are always chocolates on the wards, and a cafe open all night, which only sells junk. On days, I jog and do Shred. On nights, I eat junk all night, then all day, then skip the exercise. I would be really grateful for any tips and advice. Thanks x

I've been able to lose weight by exercising on my days off, and trying to limit the junk I eat. Whenever the other nurses order food, I would choose better alternatives such as ordering salads or baked or grilled food over fried. I also took to brown bagging it and ordering a diet drink a lot as well. Then there are some nights where I don't care about healthy I order what I want cause it's been a crappy night and I just budget my calories as needed. I managed to lose 35 lbs and my husband has managed to lose 28 lbs by doing this (he works as a patient care technician in a different area of the hospital at night as well). I also started eating at set times with 3 meals and 2 snacks which has helped with my hypoglycemia as well as my end of shift low energy when it's most important for me to be at the top of my game. For example I'll wake up and eat at 5pm (breakfast), first snack is at 9pm, lunch is between 12 am and 1 am, snack 2 is 3-4 am, dinner is at 7-8 am (depending on what time I get off). I go to bed at 930 am and then it starts all over again. I also follow this schedule on my off days , unless I have something to do during the day.

It is so much easier to lose weight when you have a day shift job, but it isn't impossible to do so when you work nights. I hope this helps.

I think realistic goals are the biggest thing,.... that and only making small changes.... I worked my way up to what I do.... when I very first started a miles per month goal I only got like 50/month...

remember... you didn't get out of shape in a day... and you won't get IN shape in a day... baby steps