Shift workers are especially prone to health problems such as heart disease and obesity, partially due to the strain that working at odd hours puts on their bodies. If you work the night shift, you may find that weight loss is a bit of a struggle. It can be difficult to fit in exercise and develop healthy eating habits when your schedule is opposite most of the world.
Prepare Healthy Food Choices
Step 1
Pack healthy meals and snacks for your shifts. If necessary, prepare all your food in advance on your days off, then put it into portion-sized containers. Packing your own meals and snacks will help you to avoid vending machines and fast-food restaurants--a frequent source of high-calorie nutrition for shift workers.
Step 2
Drink healthy beverages. Pack a bottle with water or another noncaloric beverage to take with you for your shift. If you must drink tea or soda to stay awake, choose diet sodas or unsweetened tea. If coffee is your beverage of choice, choose an artificial sweetener and go light on the cream. Alternate water with caffeinated beverages so that your body stays properly hydrated.
Step 3
Avoid vending machines. Most contain few healthy options; instead they're filled with high-calorie, high-fat snacks. Pack a few healthy snack items instead.
Work Exercise Into Your Routine
Step 1
Exercise before your shift, if possible. Exercising after a night shift may make it difficult to fall asleep. Many urban areas now have 24-hour fitness centers; this type of gym is an excellent option for those who work the night shift.
Step 2
Exercise during your breaks if you can't set aside time before your shift. Spend your break time walking the halls, stretching at your desk or doing another light aerobic activity. This will help you to lose weight, and it will also provide you with a much-needed energy boost.
Step 3
Choose short exercise DVDs to do at home as your schedule allows. Many DVDs have 10- to 15-minute workout segments, making them a good option for time-pressed shift workers. Consider doing a short workout at home on days when you can't find time to make it to the gym.
Tips and Warnings
- If you struggle to find the time to prepare food in advance, consider buying prepackaged fruits and vegetables, trail mix type snacks or calorie-portioned snacks on your next grocery store trip. These items will come in handy when you're short on time.
- Avoid alcohol. Although it may help you wind down after your shift, it adds empty calories and may also disrupt your sleeping patterns.
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