How do night shift workers lose weight

Night shift workers can lose weight by adjusting their diet, exercising regularly, ensuring sleep quality, controlling snack intake, and managing stress. Night shift work may disrupt the biological clock, leading to metabolic disorders and weight gain.

1. Adjust diet structure

Avoid high sugar and high-fat foods during night shifts, choose high-quality protein such as chicken breast and eggs, and pair them with whole grains and vegetables. It is not advisable to eat immediately after work, and a small amount of low-fat yogurt or nuts can be consumed. Try to set a fixed time for three meals a day and avoid overeating.

2. Regular Exercise

Use 30 minutes of aerobic exercise after work or before work, such as brisk walking or swimming. Join resistance training twice a week to enhance muscle mass. Exercise time should avoid 3 hours before bedtime to avoid affecting sleep.

3. Ensure sleep quality

Use blackout curtains during daytime sleep to keep the environment dark and quiet. Avoid caffeine and screen blue light before bedtime. You can try meditation or taking a warm bath to aid sleep. Ensure 6 hours of continuous sleep every day and take a 20 minute nap if necessary.

4. Control snack intake

Prepare healthy snacks such as cucumber strips and tomatoes instead of potato chips and candies during work. Avoid sugary drinks and switch to unsweetened tea or lemon water. When hungry at night, you can drink warm skim milk, which not only provides a sense of fullness but also helps with sleep.

5. Managing stress

Long term night shifts may increase cortisol secretion, leading to abdominal fat accumulation. You can relieve stress by practicing deep breathing and listening to light music. Proper supplementation of vitamin B and magnesium elements can help regulate nervous system function.

Night shift workers need to pay special attention to regulating their biological clock when trying to lose weight. It is recommended to have a fixed schedule and avoid frequent shifts. Adding foods rich in tryptophan, such as bananas and oats, to the diet can help improve sleep. Choose indoor gyms or home training for exercise to avoid safety hazards during nighttime outdoor activities. Regularly monitor weight changes, and seek medical attention to rule out endocrine disorders if they persist or are accompanied by symptoms such as fatigue. Maintain patience, it usually takes 8-12 weeks to see significant results.