Healthy Ways To Lose Weight For Someone Who Works The Late Shifts

Working the late shift may get in the way of your exercise and healthy eating routine. It can be challenging to find the time to work out and eat right when you work late and sleep during the day, but there are ways to fit in weight loss strategies into your day and night. According to Joey Shulman, author of "The Last 15: A Weight Loss Breakthrough," you will need to make some changes to help you lose weight and maintain your health.

Be Active

Physical activity is one of the most important ways to drop pounds no matter what time of day you work. Working the night shift may make it more challenging for you to get moving, but implementing a few strategies may help you increase your activity level, note Keith Bales and Gillian Bales, authors of "The Green Tea Lifestyle." Find some ways to build in exercise. Walk when you need to speak with a coworker instead of using the telephone or email. Take a short walk on your break or a longer walk on your dinner break. Do jumping jacks or run in place when you have a few minutes between tasks. If you spend a great deal of time on the phone, try walking or marching in place to get moving while doing your work.

Eat Nutritious Foods

Rather than going to a late-night fast food restaurant, pack a meal to eat when you get your break at work. Shulman recommends bringing several nutrient dense foods with you to the late shift to help you prevent the hormonal fluctuations that often accompany late night work and get in the way of your weight loss goals. Fruits, such as apples, citrus fruits and berries, and vegetables such as leafy greens, bell peppers and carrots are all nutritious choices. Whole grains, such as bread or pasta, will keep you satisfied and provide some fiber for energy. Shulman recommends nuts, seeds and low-fat yogurt as snacks.

Drink Plenty of Water

You likely experience sluggishness when you work the night shift because your body gets naturally tired during the night hours, says Shulman. Drinking plenty of water will help keep you hydrated so you do not experience those feelings of sluggishness. Herbal tea or unsweetened tea work as well as water does for hydration. Sugary drinks, such as soda and fruit juices, may give you a short burst of energy, but will leave you feeling even more sluggish as the sugar effects wear off. Pair your beverages with light meals and snacks for the best results, adds Shulman.