third shift dieter

167 rep

I eat breakfast around 10 PM and dinner around 10 am. This makes it hard for me to figure out how I am supposed to record my meals in the nutrition tracker. Working third shift makes it hard for me to eat right or exercise and I'm cant just quit my job. I really want to loose weight and get healthy but I need some help, so if anyone has any ideas that might help I would love to hear them.

50k rep

MemberSmyrna, TN

That's the glory of Anytime Fitness. You could either work out before work, on your lunch break, or after work and you don't have to worry about gym hours, days, etc.

Log your meals when you eat them-- your body, and the planner, don't care if breakfast is at 10 am, 10 pm or 2:30. ')

My hubby works thirds-- he eats breakfast food when he gets home from work, then goes to bed. He eats supper when I get home from work, and "lunch" on his lunch break during work. He usually gets to the gym either mid afternoon when he gets up, or before he heads home. He's lost 75 pounds.

Don't let the clock, or your work schedule, stand in the way of where you want to be.

87 rep

MemberPflugerville, TX

Leonarayn,
I worked 3rd shift years ago and couldn't wait to get off of it. It's not a healthy shift to work, and there are plenty of recent studies to back that up; however, there are ways to counter-act the bad effects.

When I was on 3rd shift, I would limit what I ate to very light, lean meals - one, after woke up. Another around 3am., usually only fruit and a slab of lean meat, and some caffeinated beverage.

After the shift, no matter how tired I felt, I would go to the gym and do a combination of cardio and weight training - every day, at least 90 minutes. Then I would go home, wind down - maybe have one beer with a light meal - then go to sleep by mid afternoon.

I was in fact in good shape, well cut and fairly vigorous back in those days. (The first morning of my days off, after work, I would sometimes take ten mile hikes or go cross-country skiing).

But as time went on, the shift took its toll on both my personal life and my vigor. So I was glad to get off of it and get back to a normal bio-rhythm.

And that's the reason the night shift is not healthy in the long run: it works against our natural bio-rhythms. We can fight the effects through regular exercise and really watching what we eat, but during the late, late night downturn - which every night shifter is very familiar with - our bodies are taking a relentless hit. It's like going through a sort of sleep deprivation, every day.

My advice would be to get into a vigorous physical routine every day, before or after your shift. And be very careful about what you eat and drink. And ultimately, get off the night shift.

167 rep

Thanks the help. I would get off third shift if it didn't pay an extra dollar an hour I cant live without right now. Sigh. I love the gym for its flexibility. My real issue is getting myself to eat well.

166 rep

MemberMississauga, ON

I would suggest finding a happy balance of eating when you are hungry and getting enough rest to get through 3rd shift, also plenty of water won't hurt.
I worked 3rd shift before and I ate lightly through the night. I saved my heaviest meal for when I woke up after my days rest. Do you work out before or after work?
If you are able to exercise before work that will probably give you a boost enough to get through the shift and make you hungry to boot.
Whenever you workout make sure you have a pre workout snack and a post workout snack to replenish what you burnt off during your workout.
The key is to eat frequently and lightly while at work so on your days off you won't disrupt your sleep by being hungry.
Hope this helps.