Working Shift Work & Staying on Track
Working shift work can take a toll on your physical health and well-being, causing disruptions in sleep, diet and exercise. Creating a strategy for proper nutrition, self-care and exercise will help you drop pounds and achieve a healthy weight.
SLEEPA lack of sleep slows down your metabolism, makes it harder to turn down foods that pack on the pounds and zaps energy to exercise. Switching off your phone and avoiding sensory stimulation after work helps your body transition into sleep mode. Reading a book, calling a friend or watching a movie may help you unwind, but they can prevent you from getting much-needed sleep. Resting in a dark, cool and quiet room allows your body go through uninterrupted sleep cycles.
EXERCISECreating an exercise plan specific to working the night shift will help you lose weight. Too much stimulus before bed may interfere with your sleep, and exercise may keep you up. Going to the gym on your way to your shift is a way to schedule exercise into your daily routine. If you don't want to go to the gym, slot time at home to run, do a workout DVD or lift weights. Doing 150 to 300 minutes of cardio and two or three resistance-training sessions each week will help you drop pounds. While shift workers, such as nurses and fireman, may not have a lot of predictability in their day, small efforts do contribute to weight loss. Jump rope, take a quick walk or do jumping jacks during a break.
Bruen, Judy. "How to Lose Weight Working the Night Shift". Live Strong. Jan. 8, 2014. Web. Jan 15, 2015. "http://www.livestrong.com/article/49307-lose-weight-working-night-shift/".