How to Lose Weight Working Nights

Night-shift workers across various industries are notorious for struggling to keep the pounds off. This is due to a few factors, including sleep deprivation and interrupted circadian rhythms that mess with our hormones and digestive system. The temptation of the late-night drive-through plus lack of time and motivation for exercise only exacerbates the problem. However, every night-shift worker can take steps to lose weight.

Things You'll Need

• computer with internet access
• nutritious, well-rounded meals
• healthy snacks

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Instructions

• 1

  Figure out how many calories you need to eat to lose weight by using an online calorie counter based on your weight (See Resources.).

• 2

  Fuel yourself with lean protein, whole grains and healthy fats such as nuts and avocados, while avoiding those foods that combine both fat and sugar, like doughnuts and pastries.

• 3

  Prepare yourself by bringing along healthy snacks to your night shift to help you avoid the temptation posed by late-night fast-food options. A few healthy options include turkey and low-fat cheese rolls, veggies and low-fat dressing or hummus, and an apple and string cheese.

• 4

  Take in a light, nutritious meal (think yogurt and granola) before sleeping during the daytime. This will help ready your body for a bigger meal upon waking.

• 5

  Drink lots of water during your shift to help bolster your energy levels without needing too much caffeine. If possible, take a few small breaks, so you can take some walks to help get your energy up while burning calories.

• 6

  Make time in your schedule for exercise. Most likely you'll feel more energized on days off, so take this time to get in at least 30 minutes of cardiovascular exercise or strength training. Not only will you burn the calories needed to reach your weight-loss goals, you'll also feel more energized and less reliant on food and drinks to get you through your night shifts.

• 7

  Ensure that you get at least seven hours of sleep each day after working your shift. According to WebMD and countless other medical organizations, getting quality sleep --and enough of it--can help keep the pounds off by enabling the hormones that tell us we're full to do their job.