You all are describing my life! It is nice to know that I am not the only one who struggles with this!
I am an emergency dispatcher as well. I work 2 days and 2 nights a week. I never get enough sleep, because how do you train your body when your schedule changes like that? And how do you sleep when you work at night but your children don't sleep in the day?
The more I read, the more I am learning that being well rested is key to weight loss. Chronic sleep deprivation slows your metabolism, and being tired makes you hungry. I eat like a monster after I've worked a night, and I make terrible decisions! My weight loss is painfully slow, and I'm becoming convinced that sleep is the missing link for me.
We have a unique challenge here.
One thing to remember, is that your daily calorie intake is only daily so it is easier to remember. So long as you stay at your average for a week, you should still see results. So, on the days you are up for 20 hours, allow yourself some extra calories, so long as you shave a few here and there throughout the week. On your home days, try to work in some exercise, then bank those cals for your night shift. I alternate between 1100 on my "I slept at home last night" days and 15-1600 on my "I'm practically sleeping standing up right now" days, and try to earn a few on the stationary bike on my "weekends"
Helpful snacks for me :
Pistachios (lot of work for just 110 cals)
Jolly Time popcorn (lot of bulk for just 100)
Flavored tea (I like chai, warm and cinnamon-y... Is that a word?)
Tootsie pop (might I suggest the candy cane ones) 60 cals and it takes a alf hour to eat
Any in season fruit. Oranges are A-maz-ing right now. Practically candy for like 60 calories
I make smoothies with chia seed and a ton of fruit on my home days. It doesn't help with the mindless/boredom munchies, but it definately helps with actual hunger
What are your go to snacks in the wee hours?
Good luck out there fellow night shifters!
"Don't judge each day by the harvest you reap, but by the seeds that you plant" -Robert Louis Stevenson
Today I plant the seeds of healthy change.
| Pounds lost: 3.4