Will this routine help me loose weight?? (third shift work)?!
Question: While I worked second shift, I was able to loose 70lbs, I would have enough time to sleep, eat and exercise on a regular basis.
Then I transferred to 3rd shift, and couldn't find a routine that would allow me to sleep, eat and exercise on a healthy level.
This is my schedule now:
Shift hours 9:30pm - 6am
1. 6:30am - 8:30am - get home/drop kids at school
2. 8:45am - 9:30am - Got to the gym/No breakfast
3. 9:45am - 1:30pm - Get home/shower/ First nap of the day
4. 1:30pm - 3:00pm - Eat First meal of the day & pick up kids
5. 3:00pm - 4:30pm - Pick up wife from work and go to sleep
6. 4:30pm - 8:30pm - Second nap of the day.
7. 8:30pm - 9:30pm - Eat a Light meal and get to work
So from 9:30pm till 1:30pm, I don't have anything to eat in fear of gaining weight during night time.
There's holes in my routine, I know, but I know it's not good to eat before going to bed, should I implement another meal during my shift at work??
Any help or suggestions would be appreciated.
Answers: While I worked second shift, I was able to loose 70lbs, I would have enough time to sleep, eat and exercise on a regular basis.
Then I transferred to 3rd shift, and couldn't find a routine that would allow me to sleep, eat and exercise on a healthy level.
This is my schedule now:
Shift hours 9:30pm - 6am
1. 6:30am - 8:30am - get home/drop kids at school
2. 8:45am - 9:30am - Got to the gym/No breakfast
3. 9:45am - 1:30pm - Get home/shower/ First nap of the day
4. 1:30pm - 3:00pm - Eat First meal of the day & pick up kids
5. 3:00pm - 4:30pm - Pick up wife from work and go to sleep
6. 4:30pm - 8:30pm - Second nap of the day.
7. 8:30pm - 9:30pm - Eat a Light meal and get to work
So from 9:30pm till 1:30pm, I don't have anything to eat in fear of gaining weight during night time.
There's holes in my routine, I know, but I know it's not good to eat before going to bed, should I implement another meal during my shift at work??
Any help or suggestions would be appreciated.
I also usually work 3rd shift and recently lost 20 lbs(till time off during holidays-I do great when working 5 day week at work). How I did it was to eat Spec K cereal(with skim milk) right before going to work at 10:00 pm. Pack a sandwich(on low cal Wonder Bread)low fat Miracle Whip, Mustard, and deli hickory turkey(about 3-4 thin slices) and grapes or banana or apple or both or Activia Yogurt. I get 2 breaks in 8 hrs of work and would eat half at each break. I gave all soda and drank 2-3 bottles of carbonated flavored water during work & before. I also usually had 2 cups of coffee before work to wake up, with i pkt splenda and sugar free Coffee mate flavored creamer. I ate all my calories at work or right before. When I came home from work, I would usually not be all that hungry, if I was I would eat a mozzerella cheese stick or if I had to a grilled cheese with no fat cheese and again the low cal bread with Promise oleo. On weekends I would try to limit myself to 2 meals of regular family meals and found I was not inclined to eat alot of food. Or I would splurge and eat out at a Chinese buffet or order Pizza and that would be my meal for the day( time it mid day to hold you over) I also working 3rd shift try to stay up late on weekends and sleep late as well to keep the time frame. I understand in your situation it is harder with kids and a wife to transport. I would suggest you save for a car so your wife can do some of this for you and you get your sleep and keep to your schedule for sleep and meals. I also know if I do not have to cook for someone else I stay on my diet mush better, my husband likes me as I am or really does not care if I am heavy or slim, but likes me to eat meals with him no matter how much I eat. He works long hours on a second shift sort of 10 am to about 11:30 pm an likes a meal at least left for him to come home to whether I am there or not. But on weekends he like me to eat with him, but is also supportive if I opt out.
They are now saying that if a person gets 8 hrs if sleep a night or more,(or day in our case) they are inclined to be slimmer, so again I suggest you get a second car so your wife can at least bring herself home and possibly pick the kids up and drop them off for you on her day shift job.
So just try eating a Special K breakfast and pack a lunch for work and eat while at work and before the gym so all calories can be burned before going to bed in the morning. Maybe your wife can get a ride with someone at work to give you a little more sleep. Check to see if your children can ride the bus home. Take a break on weekends but don't overindulge, get out and walk with the family and the dog too on weekends, go fishing, hiking, bowling, enjoy.
Good luck!!!!
no
No, you have to eat breakfast!!! If you wait until the middle of the day to eat your first meal, that meal will be stored as fat in your body. You should consult a personal trainer.
you should be eating 3 times a day and if not 5 smalls meals through-out. even if it's some raw veggies and some dip. your bodys needs fuel to run and feel energized, and make sure your drinking lots of water, not sure the type of work you do, but just make sure you have enough water in you and eat atleast 3 meals a day.
Eating before going to bed has been debunked as a myth by a number of studies. All that matters is the number of calories you eat in a day, versus the number that you burn.
I feel for you. I gained a lot of weight on 3rd shift because my body did not like being up all night. I would eat to compensate for the tiredness that would not go away. Sleep deprivation has been shown to cause weight gain...
Dude take it from me i work that shift for almost 15 years but either way you might lose some or gain some weight depending into you're eating and intake calories so i would do is have breakfast and lite lunch and fruit for dinner and yogurt that should do it try it for a month and see to it.
Don't eat after 7:00pm. Make some breakfast before you go to work at 9:30pm and eat it around 5:00am.
3 meals a day is not necessary in maintaining a healthy lifestyle as an adult. If you are low on energy, eat chocolate and drink coffee. Yes, you want to stay away from fatty and sugary foods, but you need a reasonable amount of each daily to keep going.
The biggest problem I see with your schedule is sleep. I don't know how you can be healthy and non-crabby on so little sleep. Especially since it is broken into two sessions. Is there anything you can do about that?
As for meals, eat more often, but less at a time. I say this because you are up for so much of the day, you need to stay fueled. As it is, you eat twice? No good, you should eat at least 3 times a day. Definitely eat at work as well. You must be running on empty by the time you get to the gym! Don't let your body go into starvation mode and hold onto the fat!