Diet...

I would reccomend an 18/6 fast. Only eat for a 6 hour window, and fast for the other 18. Sounds like it will work with your schedule. It allows for the HGH to be at it's best, which helps regenerate cells and burn fat. It also allows your body to fully be cleansed. You will end up having more energy and will feel good. Unfortunately there are no cheat days. You have to dedicate yourself daily. Good luck!

Following. I also work nights medical 6 days a week with on call 2 weeks every 6. Needing alternatives

View Quoted Comment I’m keen to give that a go, will let you know how it works out.

View Quoted Comment It’s the double shifts that finish at 7am that kill me. I do that 3-4 days in a row depending which week it is. My eating times get bizarre because I’m awake when others are not. I’ve just got to figure out my 6 hours. Do they have to be the same for every day I wonder?

View Quoted Comment I also just found an app for this so it might be easier to stick to the timing.

View Quoted Comment You can alternate with 24 hours fasts and reset your 18/6. That's what I do. What's most important is to still get all your calories in, and try to keep your diet well balanced. If you f or actuated between 16-18 hour fasts, that's alright too.. but I would reccomended trying to stick to 18 because that's where you will see results.

Fluctuated* between

Absolutely do not take nutritional advice from strangers on the internet, especially to do something as extreme as fasting. Please see a registered dietitian who has the education and training to customize something healthy, safe, and effective just for you.

It doesn't matter what time you eat, that's a proven fact. If you eat healthy at home I would just bring left overs or if you don't cook every day then meal prep once a week. Drink at least a gallon of water a day. Learn to count macros (protein, fat and carbs). Good luck!

I would look into meal planning/prep since you have such a crazy work schedule. My work is pretty hectic and it has save me. I prep 3 different meals on Sunday, each with enough for 2 servings. I then have them for lunch/dinner the next 3 days. I don't have to think about cooking and it has allowed me to eat very healthy. If you want to though a quick easy breakfast in there there are tons of option to prep that too. It takes me about 2 hours, but saves me time when I am more busy!

I would love if I had time to prep twice a week, but with my current schedule that's not an option.

I agree with pp about meal prep. it can be a pain in the ass to remember to do but at least with meal prep you can make yourself healthy meals ahead of time.

Ouch thats tough. Try to make sure you get enough sleep. What time you eat is only relative to your sleep whether your day begins at 6 am or 6pm doesn’t matter but as long as you are eating your meals spaced out throughout your day. Try to squeeze in 20-30 min workouts if you can and definitelyy meal prep. Try to cook every other day or every 2 days. I cook for 2 meals at a time. I end up cooking every other day. Eat healthier options meat & vegetables if ur not vegetarian. Cut carbs to good carbs, whole wheat and whole grain and limit your carb servings and sugar intake.

Does your work have a fridge you can store your lunch, so you can make healthy meals like salads? I cut all soda, all desserts, and coffee creamer from my diet. That helped a lot.

View Quoted Comment No fridge that I can access usually because of cross contamination issues. So I try and find the coolest place for my food to go. I had a look at the app I found and it just wouldn’t work in my situation so I’ve set alarms on my watch for the period I think I could use as my 6 hour window as a reminder. I like tables so I’m going to make a workbook on my phone so I can record the actual time in the afternoon I eat first for the day and then block out a 6 hour window. It’s the 3-4am “desire” for food that will be hardest I think. I usually eat around 4pm (not sure what meal that really is anymore).

Something that can be helpful too is trying Beach Body, I started using the app and I like it. I think is just $39 for 3 months and you can find programs that work for you and your time, and the best part is that you can do it at home. Is worth it to give it a try. (Just in case I'm not selling or offering anything special, is just another option)

LOL... so everyone is going to recommend diet and no one adds in at least 15-30 minutes of hard sweating cardio a day? You HAVE to incorporate exercise.

View Quoted Comment I use a step tracker and hit my target if possible each day. Walking is my main exercise I guess. I bounce around quite a bit at work which has conveniently convinced my work colleagues that I’m hellishly younger than most of them by far (I’m not, I’m just a bit of a muppet). I hear what you’re saying about exercise but most days if I’m not working I need to sleep.

View Quoted Comment I understand. If can only walk, make sure your steps are at least at 10,000 a day consistently if you can. That will have an impact!

I have found a lot of success with keto. I know it comes off as a fad diet and unhealthy with the fats you’re consuming, but if done right it’s amazing. I lost 49 pounds in 5 months without working out. Not exactly sedentary as my job was a lot of walking, but I definitely didn’t go to the gym. I had more energy, I slept better, my skin was cleared and the best part is I lost a ton of weight. Definitely do extensive research before starting it, but it worked for me really well! Back on keto now after an injury and I was just lazy and eating fried chicken during recovery. After just 2 weeks I’m down a pants size and my work blazer buttons again!

View Quoted Comment So I’ve realised that when I’m doing double or triple shifts I only eat twice a day. That’s 9 days a fortnight. I’m using L-Carnitine 2000 and hydrocut hardcore elite. Also taking a mega b complex and a multivitamin and mineral boost. Since I usually sleep days I taking a 1-a-day magnesium that helps majorly.
Results? After 10 days I’m sleeping more and energy levels are way better, especially around 3am when I’m usually crashing. My tummy looks flatter and smaller but I’m not sure by exactly how much. My boobs are randomly bigger 😑. I’m going to try clothes on that haven’t fitted FOREVER on Wednesday...