According to a 2009 study published in "Proceedings of the National Academy of Sciences" conducted by Frank Scheer, an instructor of medicine at Brigham and Women's Hospital and Harvard Medical School, working third shift increases your likelihood of obesity, heart disease and diabetes, reports "U.S. News." Before you begin working toward your weight-loss goals, make sure you take the challenges that working the night shift creates into consideration and consult your physician for suggestions.
Diet
Maintaining a balanced diet is the first step in losing weight. Be sure you avoid high-calorie junk food and fast food. Your diet should be centered around whole grains, vegetables, fruits, nuts and wholesome sources of proteins such as legumes and lean cuts of meat. Limit the amount of soda and caffeine you consume. Caffeine may make regulating your sleep habits even more difficult. The poor sleep normally associated with working the night shift can reduce the amount of leptin your body produces, which is a key component in appetite regulation. For this reason, schedule all meals and snacks three to four hours apart, and avoid snacking at random times, choosing instead to adhere to a strict food schedule.
Sleep
Getting the proper amount of sleep is the most challenging part of working the night shift. According to a study published in 2009 by Dr. David Blask, a professor at the Tulane University School of Medicine, exposure to light at night can greatly reduce the amount of cancer-fighting melatonin that your body produces, reports the website NWJobs. He does say that third shift workers who are able to get at least eight hours of sleep in a room that is completely dark can restore the normal patterns of their bodies' circadian rhythm and melatonin production. To ensure you are getting proper sleep, keep the same sleeping patterns even on your off days. Also avoid consuming alcohol right before bed, as it will only serve to disrupt deep sleep patterns.
Exercise
Working effective exercise routines into your daily schedule can be tough to do when you work the night shift. While some gyms are open 24 hours, having the motivation to work out when the rest of the world is going to bed can be challenging. To combat a lack of motivation, find an exercise partner who also works third shift to work out with you. You can then hold each other accountable and keep each other motivated toward your weight-loss goals. If a 24-hour gym isn't available where you live, try incorporating workout DVDs and outdoor jogging into your exercise regimen.
Preparation
One of the biggest reasons for failure at weight loss is a lack of preparation. Prepare your meals ahead of time so they are ready to eat at your scheduled meal times. Take advantage of pre-cut fruits and vegetables available at your local supermarket to reduce the amount of time you have to spend preparing your foods. Make sure friends and family members are aware of the challenges associated with losing weight while working third shift and are supportive of the changes you have to make. Do not push your body too hard when first adjusting to a third shift schedule. If you can take three to four days to prepare your body for it, do so. A slow transition will make sleeping during the daytime easier when you begin your diet and exercise plan.
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