I work in a nursing home, and my shift is 3-11. by the time I get home it's 11:30. I'm having a hard time because when I get home I eat dinner. I've lost 10lbs. I haven't gained anything but I know it's not healthy. If anyone is in a similar situation or have any advice for me I would love to hear it. Oh and I haven't lost any weight either. I've stayed the same weight for about two weeks. please help me!!!!!!!!!!!!!
I usualy go home for my break. I am going to try to prepare my dinner befor I go to work, and then when I come home from my break I will heat it up and eat real quick. But when I get home I will be hungry. Night time is the worst time for me because I tend to lose my will power very easily. It's hard to stay motivated in the evening hours for some reason.
Hmmm, maybe have like a healthy snack in your car like those 100 calorie packs/fruit/nutri grain bar. So you have something to eat on your way home so youre not as tempted when you get home to eat.
I've worked that exact same shift (in a hotel, though) so I totally sympathize. Ultimately, I had to ask that they only scheduled me on the 7-3 shift, because my sleep cycles were all out of wack and I did just want to eat and eat and eat when I came home.
If switching shifts isn't an option, and you feel that it's more psychological hunger (head-hungry), you might try a sign in the kitchen: "Just go to BED!"
Someone asked about being a Nurse with a night shift over in the Support forum a few days ago. You should check out that thread, there was some good advice
Last summer I worked a 2-12 shift that was just brutal! Not to mention it was in a potato chip factory so temptation was everywhere you turned, it was literally inescapable.
But bring snacks to work with you and making sure they're full of fiber and protein. That's what I did. But we got 2 15 minute breaks and then a half hour dinner break, so it was broken up semi-nicely. I actually managed to lose 15lbs while working there (having to stand and move for 8 hours will do that though).
I work in an assisted living facility during the 2-10 shift. Since working there I've lost the thirty pounds you can see in my signature I think mostly it's due to the fact that I make dinner before I leave to work and take it with me, along with all the lifting and showers at work And then when I get home I try not to eat. Sometimes it works, and sometimes I fall prey to the ice cream in the freezer lol For me the evening is my worst snacking time, so being busy at work really helps.
I work 2 PM to 4 AM, so I know it can be difficult to figure out eating on a weird schedule (before this schedule, I worked 3:30 PM to midnight for about four years).
Here is what works for me:
I plan what I'm going to eat the day before and take my food to work with me. Not planning sets me up for total failure for the day.
I make sure my food is balanced--protein, veggies, good carbs, etc.
I eat a good meal before work (I wake up right before I go to work--working 3-11 you might be eating two meals before work--in any case, just try to set yourself up right for the evening to come).
I don't want to eat a lot after I get home (because I usually get right into bed), but I do save one snack for when I get home (usually something light like a half cup of cottage cheese, a handful of nuts, whatever works). That way I have something to look forward to when I get home and I don't have to go to bed hungry.
I try really hard to get adequate sleep. It is that much harder to resist cravings when you're tired. I see a lot of my co-workers try to perk themselves up with food. It's a vicious cycle and all you wind up with is extra weight.
Despite what you hear sometimes, weight gain is not inevitable on evening shifts! In fact, I've lost about ten pounds since starting my new schedule (probably from all the walking I'm doing at my new job!). Good luck!
I'm a swing shifter too! Aside from all the other advice I would recommend keeping healthy snacks in your locker or purse. I will munch on carrots and triscuts throughout the night to keep satisfied. Hot drinks help too, like sugar free apple cider or cocoa.
I feel badly for you that someone convinced you that having your dinner at night was a sin. My personal trainer thank God clued me in. Let me ask you this...if you worked say...6 am - 4 pm and ate dinner at 6pm then went to bed at 9 would you be "healthier"? So what if you work 3 - 11 and go to bed at 1 or 2 am...how are you any worse for the wear? Your body does not know the sun went down...it works around YOU.
I work 8:30 pm until 5 am. I sleep from about 6:30 until 2. At 2 I wake up and have a "breakfast" and then snack again a couple hours later, and then at 6 or 7 I eat a "lunch" which is dinner with my family, then I have another snack at around 10 pm, and then at 12:30 or 1 I eat a "dinner" that I brought with me to work. I have another snack at around 2:30 and then I eat a snack when I get home at 5. I usually work out after work for about 20 minutes and then again during the day once or twice.
The thing is this...my body is burning the calories I ate during my awake time and it does not know that it is not supposed to because it is night time. MY BEST ADVICE: If your so worried about it, buy a couple small dumbells and do 10 minutes of strength training and you will burn calories while you sleep. The muscle has to break down to build back up and this can take as much as 19 hours after lifting. So your burning in your sleep!!!
Do not feel bad or guilty...it is FINE to eat at night as long as your active at night...
When I worked similar hours you are working I had the same problem. After doing some research I found that if you need to eat something meal-like try a small bowl of cereal such as Cheerios with FF milk.
Working at night and need advice
And then when I get home I try not to eat. Sometimes it works, and sometimes I fall prey to the ice cream in the freezer lol For me the evening is my worst snacking time, so being busy at work really helps.
It is a myth...
