what is the best diet/exercise plan for someone who works 3rd shift?

Question

Every diet and exercise book I have found is made for someone who works 1st shift- i.e. eat a big breakfast in the morning, go for a jog at sunrise- etc etc. I have worked third shift for so long, my circadean rhythm is skewed and I need a diet that will work for me. Anyone out there have this problem as well? Have you had any luck with any of the current popular diets or have one of your own?

Answer 1

Here's how mine works, and it will work for anyone:

Here’s all you need to lose weight. First, you have to realize there is no quick, long lasting weight loss plan or pill that is going to do the trick. It’s purely mental. You have to learn to “Eat to live, don’t live to eat”. Sounds simple, doesn’t it? It is, if you understand that you are going to be reprogramming how you think about eating for the next few weeks. Old habits die hard, right? Not really. You get rid of bad habits by replacing them with good habits. If you learn to count your calories, keep calorie intake lower than output, exercise moderately, and eat only healthy food, you will lose weight. That’s a fact. All it takes is repetition. All success stories have this in common: The successful folks among us know how to be patient, persistent, and consistent. Set a goal and stick with it. The benefits of feeling good will outweigh any sense of sacrifice you might feel about having to push away that cake and ice cream. Here are some helpful and healthy links to help you get started on your way:
http://www.geocities.com/seabulls69/weightloss.html
http://www.chetday.com
http://www.drmcdougall.com
http://www.phifoundation.org

Answer 2

I want to commend you for taking the initiative to want to try and find an exercise program and diet that would fit into your schedule.
Walking and jogging, of course, is an exercise you can perform anytime, anywhere, depending upon how safe you feel in your neighborhood.
Have you thought about joining a 24 hour fitness club in your area that could provide you with the freedom to chose the hours that would work best for you?
Just remember to try not to eat and then go straight to bed. You need to somehow burn those calories.
I go to a gym 5 days a week and I can't begin to tell you how much better I feel for it. I wish I had more suggestions for you, other than to say to keep the desire to want to find a means to accomplish your goals.

Answer 3

Third shift has nothing to do with dieting. It should actually be better to follow a regulars day diet. You would be eating your biggest meal (dinner) before work as dietitians would like people to do anyway. You would eat a very light snack or just a beverage on your lunch/break time (around mid-night) and a light snack when you went home to sleep. Avoid the junk food machines at work. Just eat healthy. Your big breakfast would be your dinner.

Answer 4

That is soo good you are ready to lose weight. Eat about 1600-1800 calories per day and spread it out between 5-6 meals if possible. Good filling food has a lot of fiber. I'd try to get 25-35 grams of fiber per day. This will help you feel full and eliminate constipation which can add bloat, discomfort, and the extra pounds on the scale! Some low calorie food/snacks I'd suggest are fruit/vegtables of course, tuna, chicken, turkey (watch sodium levels however) low calorie popcorn, 100 calorie snack packs (unhealthy food is fine in moderation which these packs provide) Also try to stay under 2000 mg of sodium (under 1700 if possible) per day. Sodium retains water and will also add to bloat, besides that it is just awful for you. Drink 100 ounces of ICE cold water per day. If needed add lemon. With 3 kids (Id assume very young ages at 22) exercising can be used to your advantage. Put them all in a wagon and pull them for a ride. Walk 2-3 paces faster than you normall would and add an uphill walk to your route. If they're old enough, play tag! Riding a bike is also an awesome way to lose weight. Take a child with if they are old enough, and they also sell baby'toddler seats and you can bring one with. Again, add an uphill route! Outside you can even jump rope! Inside your home you can do jumping jacks, sit-ups, stretches, even running in place. I even go up and down my small flight of stairs every morning and before bedtime. Every little bit helps. At work park the at the farthest parking spot, or get off the bus 1-2 stops earlier. Take stairs always and only sit down when necessary. Try to stay on your toes.

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Answer 5

3rd Shift Diet

Answer 6

Paleo diet its a diet based around eating real food unprocessed and organic. Learn here https://tr.im/uD97f

Whether you have or not, what you probably don't realize is that it’s the fastest growing “diet” in the world right now. From celebrities, chefs, elite athletes. Even fitness experts is eager to try it or adopt it.

And for good reason, because no other diet or eating plan provides so many benefits so fast.

Answer 7

Stand up and walk atleast 5 mins after evry 2 hours while working

Answer 8

Walk daily 30 mins in the morning

Answer 9

Add veggies to baked products. You'll never even taste the particular zucchini in these brownies as well as the sweet potato in these kinds of cookies.

Answer 10

Keep this meal between 400 and six-hundred calories. Serve yourself a more compact portion, so if you like going back for seconds, you'll just find yourself eating a normal-size portion.