Hard to not gain weight working nights

calivianya, BSN, RN · Jun 12, 2016

I worked out on my nights off when I felt like it when I first started nursing. I guarantee there's at least one 24 hour gym in your city, so if you like working out, join it and just work out when you're up. 2 AM is a perfectly acceptable time to go to the gym if that's when you're most awake and have the most energy on your days off.

Make sure you get adequate sleep - lack of sleep can lead to weight gain. Sleep at least eight hours before your shifts. It's easiest to do if you sleep the same time every day.

What kind of stuff did you eat before you went to nights? Bring that kind of stuff with you to work and eat that instead of what you're eating now. You don't have to eat out of the vending machine just because it's there.

loriangel14, RN · Jun 12, 2016

I bring healthy food and no money so I can't hit the vending machines. My gym is open 24 hours and I go my nights off about 2 am. But I will concede that not gain weight on nights is tough.

BHNurseKS · Jun 12, 2016

I have a gym membership at the hospital where I work and it is available 24/7 but I just do not feel I have enough energy. I always ate a lot of junk food but I used to work out and run a lot so I never really was worried about what I was eating. Also, it does not help that my coworkers often bring a lot of food lol

brillohead, ADN, RN · Jun 12, 2016

How on earth do you have enough time to eat that much at work?

I get a lunch break around 12:30ish, I scarf down something from the cafeteria, and I'm back on the floor again.

guest769224 · Jun 12, 2016

If you modify your diet to include healthier options, you will feel your energy level start to pick up. That can be your motivation to get back in the gym. They go hand-in-hand.

Bringing food each time you work also will help contribute to better choices and less snacking on junk food brought in by coworkers.

Some examples I bring: GoLean cereal, fresh berries, pure egg whites protein (microwaveable), lean turkey, whole wheat pasta, protein bars, flavored tuna.

WheresMyPen · Jun 12, 2016

Im kindve the opposite.. I work nights but I'm losing weight cause I'm still so busy. But I do have some healthy tips for you. I work out on my nights off. I am up all night while everyone else is sleeping. By myself at 24/7 gym and I actually prefer it that way lol. I also have a Fitbit which I wear all the time. At work I do a lot of walking. I don't know what kind of facility you work but I work LTC and have around 60 PTs and its busy even at night. If you find yourself getting bored.. Take a few rounds and walk to check on the pt's. Take healthy snacks that will satisfy you. When I snack at work I eat a lot of cashews, fruit, pretzels, yogurt and hummus. When I come home I am dead tired so i get lazy. Then I sleep the whole day. So I understand your dilemma trying to work out on the days you work. But by snacking on healthy stuff at work, all the walking, and being active on my days/nights off. Just gotta stay busy and you'll notice that when you eat better, you'll feel better, and it will get easier to keep the good habits.

RainMom · Jun 12, 2016

Im kindve the opposite.. I work nights but I'm losing weight cause I'm still so busy. But I do have some healthy tips for you.

That was me. It wasn't until I went to days off the floor that I gained weight. Now there's a snack/candy drawer calling my name throughout the day between pts.

TheCommuter, BSN, RN · Jun 12, 2016

I was unable to control my weight on nights...

However, I did lose 52 pounds on nights. I went from 180 pounds to 128 in a few months by exercising at a 24-hour gym after my 12-hour night shifts ended. I also adhered to a controlled carbohydrate diet to minimize bloating and food cravings.

ItsThatJenGirl, CNA · Jun 12, 2016

As someone who has lost almost 100 pounds (and kept it off) - you need to find something to replace the urge to eat when you feel tired/stressed/bored. That's the root of the problem and it's a hard habit to break. Try a crossword puzzle or stretches or a brisk walk when you would normally grab a snack. You have to retrain yourself. You could sub in healthier food, but I think addressing the behavior would be the most beneficial in the long run.

Good luck!

Surg-OncRN · Jun 13, 2016

I second the Commuter. When it comes to energy and weight loss what you eat is king. In most cases, especially as you get older it will not matter how much you work out if you do not eat right. I think taking a low-carb approach(meat, butter, veggies, full-fat yogart, and no processed foods) and resting well will bring up your energy levels. Honestly, that alone will keep you lean even without working out. If you want to workout after you have your nutrition and sleep in good check then that would be icing on the cake. One word of caution, do not workout after you get off from work. Workout when you get up from resting. That should get you started.

DesertSky, BSN · Jun 16, 2016

You do have to make healthy choices and make a conscious effort to make your health a priority. I have been on nights for about 2 years and have never adjusted. Thankfully I am going to days in a few weeks, but here are some tips I have learned:

1) Meal prep your food for the nights you work. I almost always work 3 nights in a row, so the night before I prepare all my food for the work week. This way I don't have to think about what to eat, I can sleep in longer, and I save money! I bring things like almonds, greek yogurt, apples, chicken and vegetables, soups, etc...

2) Make exercise a priority. I always work out on my days off and try to do at least 30 minutes of exercise on nights I work. I do a workout video at home or go for a walk.

3) Don't fall victim to sweets/treats at work. At my job, someone is almost always bringing in cakes, sweets, or family members bring food to thank us for taking care of family members. If you indulge overtime there are treats at work, you will gain weight in no time! Instead follow the 80/20 rule - eat healthy 80% of the time and cut yourself some slack the other 20% and allow for indulgences in moderation.

Some people naturally adjust to nights better than others. Unfortunately despite my healthy eating and exercise routine, I never felt good on nights. I gained about 8 pounds (from 5'8 and 122 pounds to about 130 pounds) while on nightshift, but I was also diagnosed with hypothyroidism at that time so it's hard to determine if nights was the only cause. I am on thyroid medication now and am back down to 125 pounds.

Sometimes I find it's easy to overeat if you are stressed or anxious, but I remind myself how crappy I feel after an overindulgence! My energy levels are much better when I am eating healthy. Good luck :)