Losing weight while working shift work

Can you lose weight while working shift work?

Shift work can cause problems with sleep, motivation, digestion and eating habits. Some people blame their weight gain entirely on their shift work lifestyle.

Stay away from vending machines! Pack healthy snacks and be prepared whether you are working day shift or night shift. During night shifts you probably will have limited access to healthy foods because restaurants and cafeterias are closed – you must be prepared and bring healthy choices.

Your body does not expect food during the night and therefore will not be the digestive powerhouse that it normally is. Do your best to eat your major meals during the day (before work) and graze on low-fat, low sugar snacks throughout the night shift. Some good ideas are complex carbohydrates, such as potatoes, whole grain breads, whole grain cereals, and low fat proteins such as skinless chicken, tofu, and beans. Avoid spices, grease, and heavy foods. Protein shakes and meal replacement powders are good tasting and easily digestible – give them a try.

Eat a light healthy meal before daytime sleep. Your body will be much better prepared for a heavier meal when you wake. I try to catch a break about one hour before quitting time and have some yogurt and granola. This fills me up enough so that I can sleep and it does not upset my stomach.

Drink plenty of water during your shifts and try to avoid excessive caffeine.

Attempt to get permission from your supervision to take several short walks during your shifts. You will burn more calories and feel refreshed.

Plan your shift rotation like most people would plan their week. For example – the shift work that I work is based upon a monthly cycle of 12 hour shifts. 3 night shifts, 3 off, 4 day shifts, 7 off, 4 night shifts, 3 off, 3 day shifts, 1 off.  Most people plan their workouts based upon a normal work week – Monday, Wednesday, and Friday. This is probably not an option for you. Find a way to work with your schedule which takes advantage of the times when you are at optimal energy. The way I do it with the above schedule is:

The shift that I am working is noted as either "off" "days" or "nights". The exercise I do is either "cardio" or "weightlifting". As you can see I am able to get 9 cardiovascular workouts and 12 weightlifting workouts per month in. Most of my workouts come on days off when I have optimal energy. I have tried to minimize my workouts during workdays whenever possible but also avoid too much time without exercise. I also walk when possible at work and always take the stairs. It is sometimes hard to muster up the energy to workout when you have completed a 12 hour workday. By keeping workouts on workdays to a minimum I am more able to stay motivated.

I could easily modify my workouts to where I do cardio and weightlifting on the same day thereby increasing the number of cardio workouts that I am doing. The point is – work with the rhythm of the shifts and plan for whatever time cycle your shifts run through.

If the above workout routine seems a little too much for you then try to at least walk a little each and every day. Walk double or triple the time on your days off – but walk some even on work days.

Keep your bedroom quiet and dark. Use a blindfold if you need to. A fan can help to drown some day time noise.

Remember that losing weight is simply a matter of burning more calories than you consume. You will lose weight by making healthy food choices and increasing your daily activities. You will have more energy, feel better, lose weight, and look great whether you are working or enjoying a day off.

 I wish for you the best of health!

Bill

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