Weight loss is difficult for almost everyone, even those who work a traditional daytime shift. Night workers have some added challenges. They are often sleep-deprived, and a Stanford Wellsphere article says people who don't get enough sleep have a greater risk for being overweight. Working nights means eating at odd times, which makes it harder to have healthy meals. It can be harder to find time to exercise too. Fortunately, night workers have some options for losing weight.
Step 1
Plan and follow a meal schedule. Tara Gidus of Health Line says you must have a regular eating schedule based on your own sleep and wake times. This may mean you cannot eat with your family, but it must be timed to your personal schedule. If you don't set and follow regular meal times, you will be more likely to eat snacks that cause you to gain weight.
Step 2
Create and follow a menu plan. When you are tired after a long night shift, you may be tempted to stop at an all-night fast-food restaurant rather than preparing healthy food at home. You can lose weight by avoiding burgers and other calorie-laden foods and sticking to a healthy menu.
Step 3
Schedule your "breakfast" for within one hour of your wake-up time. Gidus says it's important to have your first meal shortly after waking, even if you wake up in the afternoon. This will help you lose weight by preventing the temptation to snack before your nighttime "lunch."
Step 4
Avoid buying junk food from the vending machines. You may not have many healthy options for snacking overnight, but you will gain weight if you buy candy bars and other vending machine fare. Bring healthy snacks with you so you can eat an apple or rice cake when you need something in your stomach.
Step 5
Exercise regularly, and finish your workout at least three hours before your bedtime. Night workers tend to have erratic schedules that can make it hard to fit in exercise, but regular physical activity is an essential part of an effective weight loss program. Schedule your exercise time and make it a priority.
Tips and Warnings
- Many night workers use sugar or caffeine to get overnight energy when they start to tire. Gidus says you can support your weight loss effort by energizing yourself through movement. Walk around your workplace, go up and down a flight of stairs or do a few quick jumping jacks. This will get your blood pumping and burn a few calories instead of adding any.
Member Comments