How To Lose Weight On A Late-night Schedule

A Japanese study published in a 2008 issue of "Obesity" found that shift work was a contributing factor to workers' weight gain. While keeping a late-night schedule doesn't automatically make you overweight, shift work and a late schedule can contribute to a lack of overall health, thanks to the effects of a confused circadian rhythm. By continuing good habits, including regular exercise, a late-night schedule shouldn't disrupt your overall health.

Step 1

Plan for healthy food and snacks throughout your shift. When it's late, and the rest of the world is sleeping, you could fall prey to vending-machines offerings for a burst of energy. Unfortunately, chips, candy and other convenient options are packed with fat and calories. Pack a healthy lunch, as well as snacks such as vegetables and hummus or cheese and crackers.

Step 2

Eat on a regular schedule to keep your blood sugar stable. When you go too long between meals, your blood sugar drops, which can make you crave sugary snacks. Snacking or eating a meal every two to three hours during your shift can help to keep your blood sugar stable, so that you're less susceptible to cravings. This also helps to keep your metabolism burning efficiently. Choose foods that give you natural energy without the need to turn to energy drinks or coffee. Foods high in complex carbohydrates, such as fruit and whole grains, are an excellent way to fuel your body in a natural and healthy way.

Step 3

Exercise before your shift. Exercise can actually boost your energy level, preparing you for your night shift. Avoid any temptation to exercise after your shift, as this is the time when you should be preparing to sleep. Instead, make room in your schedule to exercise shortly before your shift begins. Then go to work and sleep when your shift ends.

Step 4

Move around as much as you can during your shift. During your breaks, take a brisk walk around the building, go up and down a few flights of stairs, do a few strength-training moves or even jog a bit. This will keep you energized. Ask one or two colleagues to join you, as they could probably use the energy boost, as well.

Step 5

Get your sleep in. A study published in a 2008 issue of "Obesity" linked weight gain to insufficient sleep. Sleep enhances your energy and mood, making you more likely to keep up your exercise regimen and your spirits. If necessary, use blackout curtains and earplugs.