Working night shifts has become the norm these days, and adjusting your diet and lifestyle to suit the night shift has become a necessity. Countless cups of caffeine fighting the body’s natural clock, low levels of melatonin (sleep hormone) – all of which can easily lead to weight gain. Various studies have shown that night shift workers tend to gain weight compared to those who work regular 9 to 5 day shifts. People who experience weight fluctuations during the night shift often blame their changed sleep cycles, low metabolism, and dependence on processed foods for their weight gain. Humans evolved to work during the day and sleep peacefully at night. However, when you work night shifts, you are working against the body’s natural clock, the circadian rhythm, which makes it difficult to sleep in the sunshine and also regulates hunger, stress and mood. This change in the body’s internal clock results in major changes in fat-burning hormones and metabolism. Also, during the night shifts, you are most likely to overeat and turn to unhealthy foods to satisfy cravings. Melatonin is a hormone that plays an important role in regulating appetite. When sleep patterns change (e.g., during night shifts), melatonin production decreases, which can increase appetite and disrupt sleep (and, as we all know, sleep deprivation is directly linked to weight gain). To stay awake at night, people resort to countless cups of coffee, soft drinks, and energy drinks so as not to forget sugary delicacies like cookies, cakes, biscuits and pastries for a quick boost of energy. With so many empty calories flooding the body, an already compromised metabolism cannot burn off those extra calories and instead convert them into fat stores (research also shows that people burn much fewer calories during the day when they sleep). Especially when sleep hours are compromised, overall health takes a toll, as fewer closed eyes can change appetite, increase levels of the hunger hormone ghrelin and the stress hormone cortisol, and lead you to eat more and more foods . Research has found that sleep deprivation can cause people to eat more calories (sometimes as much as 500 calories more) than those who get their mandatory 7 hours of sleep. With all of these things in mind, we have listed amazing weight loss tips for women who work the night shift.
10 Amazing Weight Loss Tips For Women Who Work Night Shifts:
1. Start a Healthy Weight Loss Diet: Your diet should not be based on food deprivation or crash dieting. It should contain nutrient-dense foods with enough protein and fiber to help you stay full during your work hours without having to replenish your energy with unhealthy snacks. Check out the diet programs in the Rati Beauty app that will help you lose weight by choosing nutritious foods and snacks instead of junk food regardless of your work time.
2. Pack up on healthy snacks: If you work the night shift and are looking for energy supplies from biscuits, crackers, and fries, it is easy to fall for unhealthy snacks. Go for low-calorie and unhealthy options like whole grain rolls, makhana, Greek yogurt, dried fruits, unsalted and plain popcorn, and nuts. Apple with peanut butter, baby carrots, whole wheat buns are some other options.
3. Always take your water bottle over soda, caffeinated drinks, and energy drinks to avoid empty calories and dehydration.
4. Avoid refined carbohydrates, fried and spicy foods at night: Avoid eating fried and refined carbohydrates at night as this will lead to rapid weight gain. Bloating and water retention are also common problems with such foods. Because our digestive system slows down at night, this type of food can cause acidity, indigestion, and other stomach problems. Potato chips, french fries are some other foods that would lead to excess calories and subsequent weight gain.
5. Reduce coffee: Unlimited cups of coffee are common on night shifts, but it is important to limit your caffeine intake to just one or two cups as caffeine can dehydrate you and you can actually mistake thirst signals for hunger signals and turn towards unhealthy food sources like potato chips and french fries, to get rid of common hunger pangs that are actually signs of dehydration.
6. Find natural ways to stay awake: Instead of drinking coffee and energy drinks, keep chewing on sugar-free gums, which will keep you awake while helping you to get a defined jaw.
7. People who work the night shift should have their main meal between 5:00 p.m. and 7:00 p.m., regular mealtime, before the start of the shift. Also, make sure there is enough fiber and protein to keep you full during long hours of work.
8. Eat protein-rich foods: Protein is imperative to a healthy eating program because it stays full, burns more calories, helps build lean muscles, and induces thermogenesis. Here is a list of the 8 best sources of protein for everyone.
9. Sleep well: It is important to have a good 7 hours of sleep without any interference to weight loss. Keep your room dark and wear an eye mask to block out any light during the day. Keep the devices away and listen to relaxing and soothing music when you have trouble sleeping.
10. Don’t Forget To Exercise: Press for at least 40 minutes to an hour during the day to burn off any extra calories and keep your metabolism high.
Also, get your daily dose of vitamin D as you may be getting too little sunlight and vitamin D is essential for a robust metabolism. In fact, people who are overweight have been found to be vitamin D deficient.
We hope all of these tips will help you lose weight and stay healthy if you also work the night shift.
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