According to U.S. News & World Report, there are eight million shift workers in the United States. The National Sleep Foundation defines shift workers as anyone who works hours outside normal business hours. Shift workers are at risk for obesity, diabetes, gastrointestinal problems and abnormal sleeping patterns. Disruptions in the circadian rhythm can lead to weight gain and irregular sleeping and eating habits that contribute to changes in leptin, cortisol and insulin. These hormones affect appetite, stress levels and blood sugar. Incorporating healthy sleep, diet and exercise habits will help you lose weight while doing shift work.
Diet and Sleep
Step 1
Eat your main meal in the middle of the day if you are an afternoon shift worker. Eat light meals throughout the night, followed by a modest breakfast if you are a night worker. Do this to avoid gastrointestinal problems and indigestion while sleeping during the day.
Step 2
Eat balanced, regular meals that consist of whole grains, lean protein sources and healthy fats. A lack of sleep lowers leptin levels, the hormone responsible for controlling appetite. Eat regularly to avoid excessive hunger or large fluctuations in blood sugar levels.
Step 3
Snack on fruits and vegetables throughout the shift. Avoid greasy, high-calorie junk food during shift work. Limit soda and caffeine intake. Drink water throughout the shift.
Step 4
Get proper sleep. If leptin, cortisol and insulin levels are abnormal because of disruptive sleep, the metabolism slows down, appetite increases, and you may gain weight because of the fluctuations. Create a quiet environment for sleep, regardless of what time of the day you rest. Close the blinds, wear ear plugs and a face mask. Find a sleeping location that is quiet. Ask friends and family not to interrupt your sleep or wake you during your scheduled hours. Adjust your body to one sleeping schedule. Sleep at the same times during the work week and on the weekends. Create a sleep schedule and stick to it.
Exercise
Step 1
Incorporate exercise into your breaks at work. Walk for ten minutes, stretch or do light calisthenics.
Step 2
Exercise after you rest or wake up. Do cardiovascular workouts three to five times a week for 30 minutes each time. Join a 24-hour gym if you want to work out during irregular hours. Run, walk, bike, dance or do any activity that gets your heart rate up and burns calories.
Step 3
Lift weights twice a week. Do eight to ten exercises for each major muscle group in the body. Lift weights to burn calories, tone muscles and decrease body fat.
Step 4
Do eight to ten stretches for your different muscles. Lower stress levels and tension (which contribute to weight gain) by stretching and doing yoga poses.
Tips and Warnings
- Talk to other shift workers and share tips on how to stay healthy while working abnormal hours. Create or join a support group with your peers.
- Stop exercise if you feel dizzy, tired or fatigued during your workout. Talk to you doctor if you are concerned about your health while doing shift work.
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