Working on a Night Shift? You Still Can Stay Lean

Working night shift can be tough on the body. Follow these tips to stay lean while working the night shift.

It’s 8 PM and in a few hours, most people would hit the sack and call it a day. While this is true for most of us, the world doesn’t stop for people who are just kicking the day off.

Ah, night shift. It’s the dreaded work schedule almost all people tend to avoid. But a job has to be done, and someone has to do it. They say working on this shift is your ticket to obesity, but you need a job, and that’s all that matters.

Can you still look trimmed while working at night?

Of course, you can!

Why Night Shift Work is Linked to Obesity

First things first, we need to recognise why obesity is connected to working on night shifts. And honestly, it’s not just obesity. There are a multitude of illnesses that could hit you if you don’t take care of yourself while working on weird hours. But for this article, let’s focus more on the obesity aspect of night shift work.

In a study conducted by Kenneth Wright, Ph.D. of the University of Colorado at Boulder, it has been found out that working in the evening disrupts the metabolism of night shift employees. This causes them to use less energy than they would normally use during the day.

According to Wright, “Shift work goes against our fundamental biology.” As a consequence for disrupting our circadian rhythm, our bodies tend to burn calories poorly.

Employees’ poor diet and lack of exercise always add up to the problem, which surely results to obesity and related diseases.

Prioritise Your Nutrition

The first thing you have to look at is definitely your nutrition in terms of the amount of calories you’re taking. You need to ensure that you’re getting all your calories for the day. It’s because people who work longer hours forget to eat.

Others see this as an opportunity to lose weight, but depriving yourself of enough calories for the day can actually work against you. This is because when the time comes that you have the chance to eat, which is always after your shifts, you tend to pig out. You will mostly end up over consuming calories and eventually gain weight.

Stop Unhealthy Snacking

Heart attack. Unhealthy food concept

If you love snacking, you need to look at what you’re eating, too. I don’t necessarily call it snacking though. Most people think snacking is something that gives them energy quickly. But the problem with snacks is that they tend to be generally high in carbs and calories.

People who have the snacking mentality think they’re eating small portions of snack food, when in fact those small portions of snack food contain higher amount of sugar and calories than proper meals do. That’s literally counterproductive to their goals.

Stop unhealthy snacking!!!

If you are really dying to eat snacks, eat foods that have lower calories like seaweeds, carrot or celery sticks.

Plan Out Your Meals

It’s true that it’s very difficult to find healthy food during the night. That is why a lot of night shift workers have poor diet. But the key to eating right during the night is preparation. The first thing that you have to do is to stock up on healthy foods. Have your nightly meals planned out, and that means you have to maintain an eating schedule and cook food in advance, so you won’t have to spend a lot of time thinking what to eat everyday and just grab junk because it’s the easiest thing to do.

Make an eating schedule that definitely works for you and try sticking to it. Eat three main meals and have snacks in between them like you do on normal days. You just have to carefully schedule your meals at specific times during the night to avoid overeating. Again, avoid skipping meals, you will only make it worse for your metabolism, plus you’ll get weak, grumpy, and ugly! Let’s say you have three breaks during your shift. Between those times, you can break up your daily calorie intake and fit them into your breaks. You will still maintain your trimmed physique or even lose weight if you are on a calorie deficit.

 If you want to know more on how you can optimise your diet and achieve your fat loss goals fast, book a free BioSignature consultation with us today. We’ll check your BioSignature to effectively manage your body’s imbalances through a combination of effective diet, exercise, and targeted supplementation programme.