How to stay healthy on nights? I don't want to pack on the pounds.

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I tend to be the type that likes to snack at night... which is why it's best for me to get to bed at a decent time so the eating stops lol

Anyways, I've lost 50 + lbs by watching my calories and intense workouts 7 days a week. I've become a fitness junkie and I love my new lifestyle. I have roughly 20 lbs to lose before I'm at my goal weight.

Anyways, so now with working full-time it's a little hard to do all that but it's definitely not impossible. I don't find the working out to be the problem, for me it's the eating ...

at nights I'm always sooooo much more hungier! (days are not the same).

and on slower nights I guess my body is bored so it thinks 'why not eat'

I try to pack healthy snacks but sometimes it's just not enough... I feel starved!

And the last 2 shifts I had to get a bag of chips from the vending machine (nothing else around). :banghead:

I know all the healthy foods/portion control yadda yadda yadda but what works for you?

so far I have still been losing but I'm scared to gain

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Specializes in Hospital Education Coordinator.

Look into some nursing research and you will find some articles about this topic. It is more difficult. If you have access to a dietician in your facility, talk to that person. Your blood sugar may not act the same at night as during the day so you may have to have a "day" diet and a "night" diet. As a diabetic I found that eating only veggies or liquids (milk or protein powders in milk) was easier to digest and did not keep me from having BS elevations in the a.m. or sleeping during the day. Keep searching!

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I too am interested in learning how to be healthy and work nights. I start nights in May.

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I start nights next week! I am terrified! lets start a support group. :lol2:

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I've been working nights for about a 1 1/2 yrs, and I haven't gained weight- though often, I think it's more because I just don't have time to eat, than anything else. One thing I have discovered recently, that helps me, is chicken broth. The little individual packets, that we often make for our patients. The regular ones have a lot of sodium, but there is a low sodium version, and it's pretty tasty, too. I put it in a coffee cup, with a lid, so I can sip while I'm charting. It really helps tide me over.

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In my experience the only thing that works is to just control it by not eating. When I was at a lower weight I was constantly hungry and wouldn't eat so I could maintain my weight/figure. Sometimes I would drink water with a lot of ice in it but nothing really helped. I don't think there is any advice. Some people add more protein to keep fuller longer. I have gained weight working mostly nights because I am too tired to work out as often as I did before.

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Specializes in Trauma, ER, ICU, CCU, PACU, GI, Cardiology, OR.

undoubtedly, this is a tough one! i use to work nights and for some reason most of my fellow nurses, every night would bring enough food to feed an army.:eek: oh! and let it not be someone's birthday omg!!! i often wondered how our patients felt when the aroma of all the foods would hunt the hallways. honestly, i recall gaining 15pds. that's when i decided that i need it to do something about it. like yourself i would bring my own food & snacks, however, during my break i would run a mile around the premises and that helped me. lastly, a morning position opened and i was the first to sign for it and got it :D wishing you the best of luck...aloha~

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If it 's any consolation... the time I worked nights, my body was so messed up .. it was the only time in my life I lost weight without trying!

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Specializes in I/DD.

I'm the same way. I can't eat very much at night because it bothers my stomach. When I get home, I don't know what/when to eat, so I usually run on 1-2 meals a day. Healthy, right? But I have usually lost a couple pounds after a run of night shifts. Usually I will snack on an apple, popcorn, or some other light snack. But by the end of 3 12's I will gorge on something grossly unhealthy like PB cup pie or chips. My conclusion...I really can't help you there!

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Specializes in OB (with a history of cardiac).

I've actually lost weight since working nights. In fact, on nights that I don't work, my body is not hungry during waking hours- the hunger hits at 0130-0200. It's pretty inconvenient. Get out of my nice warm bed, untangle from baby, and husband and risk waking our 3 year old son for a late night snack? Ummmmm

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Specializes in Med/Surg, Academics.

It is a buffet of food where I work on nights. When I first started, the experienced nurses were always yelling at me to "Eat! Eat!" At first, I felt bad because I had nothing to contribute to the buffet, but they insisted they didn't mind. Now, I try to bring in something, and they are astounded at how much I can eat! I love them. :redbeathe

I think eating together in any situation enhances comaraderie. If gaining weight is a concern, you really do have to take the time to pack your own food, but don't skip eating.

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Specializes in Case mgmt., rehab, (CRRN), LTC & psych.

I'm a hardcore night shifter. I've slowly lost 25 pounds over the past few months by visiting the gym in the morning immediately after my work shift ends to complete some cardiovascular exercise.

I leave from work in the morning and drive directly to the gym with my duffel bag that contains my exercise clothes, towel, and mp3 player. If I go home first, I will not be in the mood to do anything else, so I make a direct beeline to the gym.

Staying healthy on night shift is an uphill battle that you can win with good time management, good food choices, and regular exercise.

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