{"id":2268,"date":"2025-01-03T12:34:15","date_gmt":"2025-01-03T12:34:15","guid":{"rendered":"https:\/\/movewithnicole.com.au\/blog\/tips-for-losing-weight-while-working-the-night-shift.html"},"modified":"2025-01-03T12:34:15","modified_gmt":"2025-01-03T12:34:15","slug":"tips-for-losing-weight-while-working-the-night-shift","status":"publish","type":"post","link":"https:\/\/ozhelp.org.au\/blog\/health\/tips-for-losing-weight-while-working-the-night-shift.html","title":{"rendered":"Tips for Losing Weight While Working the Night Shift"},"content":{"rendered":"<p>If you\u2019re reading this at 3 a.m., we feel you.<\/p>\n<p>Losing weight is hard enough but tackling this feat can be even more challenging for those who regularly toil from dusk till dawn.<\/p>\n<p>Here are 10 tips specific to your schedule to help you keep the weight off and the ways that the night shift affects your body.<\/p>\n<h2>1. Prioritize Sleep<\/h2>\n<\/p>\n<p>Be honest, are you really getting the\u00a0recommended 7 to 9 hours each night? If you\u2019re falling short on the shut-eye, put sleep down as a calendar item.<\/p>\n<p>Setting up a good sleep environment can help you get more ZZZs.<\/p>\n<p>Here are few tricks:<\/p>\n<ul>\n<li>Set your thermostat between\u00a065 and 69 degrees F<\/li>\n<li>Invest in thick blinds and window covers to minimize pesky light from creeping in<\/li>\n<li>Keep electronics off your bed and set your phone on silent<\/li>\n<li>Use earplugs to block out extra noise<\/li>\n<\/ul>\n<h2>2. Pack Nutrient-Dense Snacks<\/h2>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"alignnone size-full wp-image-149045\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/01\/16113333\/how-to-lose-weight-on-the-night-shift-600-snacks.jpg\" alt=\"hardboiled egg with pepper | how to lose weight on the night shift\" width=\"600\" height=\"400\" title=\"\"><\/p>\n<p>Have a good snack strategy ready to squash late-night cravings.<\/p>\n<p>The selection at 24-hour eateries (think: gas station stops, fast food joints, and vending machines) are rarely healthy. Save some money and empty calories by bringing your own snacks.<\/p>\n<p>You can\u00a0pre-portion food into plastic containers\u00a0or resealable bags so it\u2019s easier to keep track of how much you eat.<\/p>\n<p>Choose nutrient-dense snacks such as trail mix, hard-boiled eggs, string cheese, sliced fruit, and yogurt.<\/p>\n<p>Be sure to store any perishable food in the refrigerator at work or pack in a cooler with ice packs to keep it cold (and safe to eat).<\/p>\n<h2>3. Don\u2019t Skimp On Exercise<\/h2>\n<p><img decoding=\"async\" class=\"alignnone size-full wp-image-149044\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/01\/16113329\/how-to-lose-weight-on-the-night-shift-600-exercise.jpg\" alt=\"woman working out at home | how to lose weight on the night shift\" width=\"600\" height=\"400\" title=\"\"><\/p>\n<p>If the choice is between sleep and exercise, go with sleep. However, making exercise a priority is critical for getting closer to your goal weight.<\/p>\n<p>It also has the extra benefit of\u00a0promoting good sleep. Since the gym (or sun) may not be in your favor, sneak in some indoor workouts.<\/p>\n<p>Invest in some workout DVDs or stream workouts when you have a break or some downtime.<\/p>\n<p>Bonus: Get your co-workers involved for extra motivation.<\/p>\n<h2>4. Don\u2019t Abuse Caffeinated Drinks<\/h2>\n<p><img loading=\"lazy\" loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-149043\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/01\/16113325\/how-to-lose-weight-on-the-night-shift-600-caffeine.jpg\" alt=\"coffee cup on table | how to lose weight on the night shift\" width=\"600\" height=\"411\" title=\"\"><\/p>\n<p>Caffeine is no sleep replacement, but it\u2019s common to prop ourselves awake with it during the work \u201cday.\u201d<\/p>\n<p>But, as it comes close to the end of your night shift, don\u2019t drink\u00a0fully caffeinated coffee, tea, and sodas.<\/p>\n<p>Caffeine is a stimulant that\u00a0persists for hours after your last sip, so it\u2019s crucial not to let it ruin your sleep.<\/p>\n<h2>5. Lay Off Sugary Drinks and Snacks<\/h2>\n<p><img loading=\"lazy\" loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-149042\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/01\/16113320\/how-to-lose-weight-on-the-night-shift-600-sugar.jpg\" alt=\"plate of chocolate cookies | how to lose weight on the night shift\" width=\"600\" height=\"400\" title=\"\"><\/p>\n<p>Weight-loss hopefuls should steer clear of sugary foods, and night shift workers have an extra reason.<\/p>\n<p>Soda, candy, cookies, and the like are void of any real nutritional benefit and they lack any satiating power, which typically comes from fiber and protein.<\/p>\n<p>On top of this, a study by the American Academy of Sleep Medicine found that peak blood sugar levels were\u00a016 percent higher and insulin levels were 40 to 50 percent higher when subjects underwent one night of shift work, compared to one day of a regular work schedule.<\/p>\n<p>The study\u2019s sample size is small, however, the findings are insightful.<\/p>\n<p>Elevated insulin and blood sugar levels suggest the body isn\u2019t as equipped to manage foods high in refined carbohydrates and added sugars, and this could lead to type 2 diabetes over time.<\/p>\n<h2>6. Set Up a Regular Schedule for Your Meals<\/h2>\n<p><img loading=\"lazy\" loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-149041\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/01\/16113316\/how-to-lose-weight-on-the-night-shift-600-meal-schedule.jpg\" alt=\"man eating | how to lose weight on the night shift\" width=\"600\" height=\"400\" title=\"\"><\/p>\n<p>Disrupting the circadian clock increases the risk for obesity because it alters metabolism by decreasing resting metabolic rate. But, light isn\u2019t the only factor.<\/p>\n<p>Your\u00a0circadian rhythm is also affected by meal timing, so set up and stick to a regular eating schedule.<\/p>\n<p>If you\u2019re used to eating three regular meals during the day, then establish the same routine at night.<\/p>\n<h2>7. Get Your Vitamin D<\/h2>\n<p><img loading=\"lazy\" loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-149040\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/01\/16113312\/how-to-lose-weight-on-the-night-shift-600-vitamin-d.jpg\" alt=\"woman smiling in sunlight | how to lose weight on the night shift\" width=\"600\" height=\"398\" title=\"\"><\/p>\n<p>One of the major sources of vitamin D isn\u2019t actually a food \u2014 it\u2019s the sun \u2014 but if you\u2019re sleeping through a greater part of the day, chances are you\u2019re missing out on some of those valuable rays.<\/p>\n<p>This could be working against you and your\u00a0weight loss goals because research shows getting adequate vitamin D may help you lose weight and decrease\u00a0overall body fat.<\/p>\n<p>Supplementing your diet, focusing on eating vitamin D-rich foods, and getting enough sun can help you\u00a0meet your vitamin D\u00a0needs.<\/p>\n<h2>8. Prep Your Meals<\/h2>\n<p><img loading=\"lazy\" loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-149039\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/01\/16113308\/how-to-lose-weight-on-the-night-shift-600-meal-prep.jpg\" alt=\"salmon meal prep | how to lose weight on the night shift\" width=\"600\" height=\"400\" title=\"\"><\/p>\n<p>Eating on-the-go, especially during those late-night hours means you\u2019re probably relying on drive-thru and vending machines eats.<\/p>\n<p>Unfortunately, these food options are limited, likely leaving you with a selection of ultra-processed foods, i.e. refined grains, high-fat meats, salty snacks, and sugary treats.<\/p>\n<p>Research shows that eating ultra-processed foods may cause people to overeat and ultimately, gain more weight.<\/p>\n<p>Instead, plan and prep your meals at home and focus on eating whole, minimally processed foods.<\/p>\n<h2>9. Avoid Alcohol Before Bed<\/h2>\n<p><img loading=\"lazy\" loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-149038\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/01\/16113303\/how-to-lose-weight-on-the-night-shift-600-alcohol.jpg\" alt=\"glass of wine on living room table | how to lose weight on the night shift\" width=\"600\" height=\"400\" title=\"\"><\/p>\n<p>While it may seem like unwinding from the night with a drink or two might help you get some solid sleep, the opposite is true.<\/p>\n<p>Drinking before bed may help you\u00a0fall\u00a0asleep but your\u00a0quality of sleep\u00a0will suffer.<\/p>\n<p>On top of that, alcohol can thwart weight loss, depending on how much you\u2019re drinking and your beverage of choice.<\/p>\n<p>Excessive drinking can\u00a0hinder our ability\u00a0to make healthy food choices and high-calorie, sugary drinks can lead to weight gain.<\/p>\n<h2>10. Monitor Your Intake<\/h2>\n<p><img loading=\"lazy\" loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-149037\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/01\/16113259\/how-to-lose-weight-on-the-night-shift-600-tracking.jpg\" alt=\"woman checking phone at home | how to lose weight on the night shift\" width=\"600\" height=\"387\" title=\"\"><\/p>\n<p>When it comes to managing weight, third-shift workers are at a disadvantage right out of the gate.<\/p>\n<p>A small study found that those working the night shift burn fewer calories, about 50 calories less per day, compared to those working during normal business hours and getting their ZZZs at night.<\/p>\n<p>Paying attention to how much you\u2019re eating \u2014 like monitoring your portions\u00a0or keeping track of calories \u2014 can be a helpful tool if you find you\u2019re gaining weight while working nights.<\/p>\n<h2>Why Shift Work Can Affect Your Health and Waistline<\/h2>\n<p><img loading=\"lazy\" loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-149047\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/01\/16113341\/how-to-lose-weight-on-the-night-shift-600-waistline.jpg\" alt=\"woman working on laptop late night | how to lose weight on the night shift\" width=\"600\" height=\"410\" title=\"\"><\/p>\n<p>Our cities and towns operate around the clock. To make all this possible,\u00a0roughly 15 million Americans\u00a0perform shift work outside of regular hours.<\/p>\n<p>Doing so defies human biology \u2014 we are internally wired to be active during the day and asleep at night.<\/p>\n<p>This wiring occurs through an internal clock that produces\u00a0circadian rhythms, which regulates our body temp, hunger, energy levels, and mood.<\/p>\n<p>This\u00a0circadian pattern is affected by light, which is why it\u2019s harder for us to fall asleep when the sun is out.<\/p>\n<p>Night shift workers are more likely to suffer from sleep deprivation, snoozing on average\u00a02 to 4 hours less than normal.<\/p>\n<p>Your health unravels as your sleep takes a hit. Common\u00a0signs of inadequate sleep include irritability, fatigue, stress, poor learning, and concentration\u00a0issues.<\/p>\n<p>All these signs can leave you feeling zonked out and in poor health.<\/p>\n<p>On top of this is the mounting evidence of a sleep-weight connection.<\/p>\n<p>Losing shut-eye may mess with your sense of appetite, causing you to eat more.<\/p>\n<p>A recent\u00a0review paper looked at more than 40 studies\u00a0and found that sleep deprivation led to a greater sense of hunger and overall calorie intake \u2014 about 250 calories more each day \u2014 compared to those who got enough shut-eye.<\/p>\n<p>A Mayo Clinic study looking at 17 healthy, young adults also found that sleep-deprived subjects slept one hour and 20 minutes less than the control subjects but\u00a0ate an average of 500+ more calories per day.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>If you\u2019re reading this at 3 a.m., we feel you. Losing weight is hard enough but tackling this feat can be even more challenging for those who regularly toil from dusk till dawn. Here are 10 tips specific to your schedule to help you keep the weight off and the ways that the night shift [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":2468,"comment_status":"closed","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[91],"class_list":["post-2268","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health","tag-fitness"],"blocksy_meta":[],"_links":{"self":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/posts\/2268","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/comments?post=2268"}],"version-history":[{"count":0,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/posts\/2268\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/media\/2468"}],"wp:attachment":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/media?parent=2268"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/categories?post=2268"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/tags?post=2268"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}