How To Lose Weight When You Work The Night Shift

Are you reading this in the middle of your night shift? If so, I know that I don't have to tell you how hard it can feel to lose weight when you work the night shift. I've been there, felt that! For my fellow night walkers, I'm going to go over a few things you can implement right away to lose weight (or keep it off) while living that night life ;)

Wait a sec- why does night shift affect my weight?

As one of the approximately 15 million Americans that works outside of regular business hours, you have probably noticed that night shift has had a negative impact on your waistline. There is growing evidence that weight gain and lack of sleep are connected- and as a night shifter, you are more likely to suffer from sleep deprivation (we sleep on average 2 to 4 hours less than day shifters do every day). But how is this linked to weight gain?

A study by Mayo Clinic looked at 17 healthy younga dults and found that those who slept an average of 1 hour and 20 minutes less than the control group ate an average of 500 more calories each day. Other research has also shown a link between eating more and sleeping less.

Soooooo now we know there's a correlation- what can you do about it?

Tip 1:

Prioritize your sleep.

(I bet you guessed I was gonna say this, huh?). Honestly though, it's really important to get as close to that recommended 7-9 hours of sleep as possible! Ways you can set yourself up for sleep success include making the room a comfortable temp for you, putting your phone in do not disturb mode and away from your bed, and using blackout curtains as well as white noise machines or fans as needed to help you minimize those sources of distraction from those zzz's.

Tip 2:

Don't Drink ALL the caffeine (even though you want to).

I know, I know. Coffee is life, vital to your survival... I feel the same way- but it is not a sleep replacement (as much as I wish it could be!) so it's important to not rely on it too heavily to get through the night. Caffeine stays in your system for hours after your last sip (even if you -think- you're immune to it by now), so it's important to not let it wreck your chances of getting those 7-9 hours we talked about. I avoid caffeine after around 2am- I stick to just water or decaf coffee at that point so that I can get good sleep when I make it home. If I hit that proverbial wall around 0400, I take a walk, drink some water, and grab a smart snack... which brings us to...

Tip 3:

Sugar is not your friend on night shift.

Sugar can be a downfall for anyone trying to lose weight, but did you now it's even more harmful on night shift? Studies have shown that peak blood sugar levels higher in night shift workers (especially those who rotate their schedule from nights back to days) and that shift work increases the risk of obesity and developing type 2 diabetes. What should you have instead if you're hungry?

Tip 4:

If you Gotta Snack, Pack.

Obviously, the vending machine isn't going to be the best choice at night if you're trying to lose weight, so plan ahead and pack your snacks in addition to those healthy meals! Good choices include proteins (like hard boiled eggs, greek yogurt) or healthy fats (cheese, mixed nuts).

Tip 5:

Fit in some exercise.

I know, it can be challenging to find the right time (or any time at all) for exercise when you work nights, but it will help you get closer to your goal and it also helps you to have more energy when you are awake while promoting good quality sleep. If you have to choose between sleep and exercise, you should go with sleep. I personally quit trying to find time to go to the gym and started working out at home (and funny enough, saw better results that way!). When you're at work, take a minute to get up and walk around if you've been sitting for too long.

Looking for a printable checklist with these items and more? click here to check out my Tips and Tricks for Night Shift Printable PDF. Have something else that works for you or want more info on how I lost 25+ pounds on night shift and have kept it off? Let's connect!