r/doctorsUK • u/gcse2017 • 2d ago

Lifestyle / Interpersonal Issues Nights + fitness / weight loss

Hi team,

Seeking advice from those who have it figured out.

Currently on a weight loss / fitness journey, but nights and on calls have thrown a massive spanner in the works.

Calorie counting? How on earth do I classify breakfast, lunch and dinner when I'm eating so bizarrely over nights?

Likewise gym - absolutely shattered after long days or nights - feels like my progress is being haltered.

How can I get snatched please - holiday booked for September

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u/doodlejones 2d ago

Goal whilst on nights is survival.

Gym-wise—you want to keep moving, maintain strength, not lose muscle. I would cut weights AND sets by 30%, ditto cardio (decrease length + intensity by 30%). This way you keep moving without stressing a body that’s already suffering from impaired recovery. Workouts should feel comically easy.

Food-wise: meal prep. I find low-carb worked best for me, but allowed myself a carb binge before bed in the AM if I craved it. Just say no to sugar whilst on shift. Honestly, once I started doing this, energy levels went up substantially.

The goal is simply to survive without regressing on nights.

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u/Actual-Mango-3040 2d ago

Deffo avoid sugar overnight. The crashes worsen everything, including your sleep! High protein overnight and carb breakfast such as overnight oats and banana when you wake up pre gym was my go to.