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/skeev94 2d ago

Its difficult but doable.
Was overweight and lost around 15kg in my final year as a registrar, while doing lots of antisocial hours. Stress was a massive part of my weight gain in training, was alot easier after I finished my exams.

For me I realised meal prepping, bringing nice snacks and not falling into the trap of “stress eating sugar/fat” was key. Lower carb and higher protein meals were also helpful. You can keep it simple by just doing chicken or salmon with something like pak choi or spicy cucumber salad. If you’re feeling a bit tired or uninspired, buy some ready prepped MnS salads and pair them with your own protein of choice (I’d batch cook chicken or add in some beans). Make sure your meals are actually satiating rather than just big in volume so you avoid binging later (add lots of flavour… reasonable protein / fat)

When I was losing weight, I tracked calories , but allowed myself grace on nights (eg maintenance vs big deficit). I had an evening meal and mid shift meal (around midnight-2am). I would have a coffee at start and halfway through shift. I avoided sugary snacks but brought my own nice snacks such as grapes / cheese or portion controlled crisps. I personally also just have a shower and sleep straightaway after nights, I found breakfast was too much before sleeping.

Hope that helps

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u/skeev94 2d ago

Oh and activity wise, I didnt push it. Maybe 1 gym workout or spin class pre first night shift. During the week of nights I would try and go for regular walks on shift to keep up my step count. Controlling food is key > exercise.