Working on weight loss when you work the night shifts is especially difficult, since shift workers are at risk for higher body fat percentage and overweight, according to a 2003 study published in the "International Journal of Obesity." Being aware of your increased risk is the first step, but planning ahead and arranging your schedule for better health also contributes to weight loss even when you work late shifts. Take control of your weight by avoiding some of the pitfalls of working late at night.
Step 1
Arrange your schedule so you're still able to get seven to nine hours of sleep each night. Since you'll be sleeping during the day, it's often difficult to block out distractions to get restful sleep. Invest in blackout curtains, ear plugs, a white noise machine or anything else that helps you sleep better. A 2008 study published in "Obesity" found a direct correlation between short sleep duration and weight gain, so make sleep a priority.
Step 2
Perform your daily exercise before your shift. Arrange your schedule to avoid exercise before you go to sleep, since exercise actually energizes your body and could disrupt your sleep cycle. By working out before you start work, you increase your energy and are better able to get to sleep when your shift ends.
Step 3
Pack snacks and lunches so that you aren't tempted by decreased nutrition through cafeterias or late-night fast food joints. Because you might not have access to establishments that sell healthy foods, planning ahead ensures that you have the proper nutrition handy. Plan to eat a light meal or snack every two to three hours. This helps you feel full and energized without eating fatty, fried or sugary foods. Fruit, vegetables, whole grains and lean protein should make up the bulk of your food at work.
Step 4
Take a brisk walk several times throughout your shift. Not only will this help to burn calories during work, but it also helps increase blood flow and releases endorphins in the brain to help increase your energy level. That way, you don't look to calorie-laden caffeine or sugar to help sustain your energy through a long shift.
Step 5
Drink water throughout your shift. Although caffeinated beverages such as coffee, sodas and energy drinks might help give you a quick burst of energy, they contribute to your caloric intake for the night without giving your sustainable food energy or nutrition. Water is your best bet, since it's free of calories and helps you stay hydrated all night. Invest in a water bottle, and keep it at the ready.
References
- "International Journal of Obesity"; Effect of Shift Work on Body Mass Index: Results of a Study Performed in 319 Glucose-Tolerant Men Working in a Southern Italian Industry; L. Di Lorenz, et al.; June 2003
- Nurse Together; Shift Workers: Sleep Deprivation and Weight Gain; Alice Burron
- Saskatchewan Federation of Labour: Shift Work Giving You Problems?
- "Obesity"; Short Sleep Duration and Weight Gain: A Systematic Review; Sanjay R. Patel, et al.; January 2008
- Occupational Health Clinics for Ontario Workers; Shiftwork Health Effects and Solutions; 2005
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