How to lose weight if you work night shift

Here are six tips that can help you to get back in shape

KARACHI: If you’re a night-crawler trying to lose weight, we feel you! Weight loss while working at night is a double whammy. If you happen to work from dusk till dawn frequently, you should be aware of how it affects your body. Only then can you learn how to keep the weight off while burning the midnight oil.

How the night shift affects health

Our world operates around the clock. To make all this possible, many people work outside of regular hours but doing so defies human biology. We are internally wired to be active during the day and asleep at night. Our circadian patterns are affected by light, making it hard to fall asleep while the sun is out.



There is  mounting evidence for a sleep-weight connection; losing as little as 30 minutes of sleep per night can promote weight gain. But how? Losing shut eye may mess with your appetite hormones. The satiety hormone, leptin, dips while the hunger hormone, ghrelin, soars and makes one crave sugary carbs and calories.

Losing and maintaining weight on the night shift, therefore, requires extra motivation. As compiled from Beachbody.com, here are six tips that can help you to get on the right track.

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1) Prioritise sleep

Are you really getting the necessary 7 to 9 hours of rest nightly? If you’re nodding off more than nodding yes, you need to sleep more. Setting up a good sleep environment can help you put more hours in your sleep bank. Why not invest in thick blinds and window covers to minimise light leakage? Keep electronics off your bed and set your phone on silent. You can also use earplugs to block extra noise.

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2. Pack nutritious snacks

It is advisable to have a healthy snack ready to combat late-night cravings. Bringing your own snacks will also save you money. Some options to consider are hard-boiled eggs, string cheeses, sliced fruit and yogurt.

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3.Don’t skimp on exercise

If the choice is between sleep and exercise, go with sleep. However, make sure you get some physical time in if you want to achieve your goal weight. In turn, the exercise will help you sleep better. Since the public gyms are likely to be shut at night, why not invest in a work out CD and sneak in some indoor workouts? You can also stream some videos over the internet?

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4.Don’t binge on caffeine

It’s common for people to keep themselves awake by consuming caffeine but that’s not the healthiest practice. Caffeine is a stimulant that persists for hours after your last sip, so it’s crucial not to let it ruin your sleep.

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5.Lay off sugary drinks and snacks

According to a study by the American Academy of Sleep Medicine, peak blood sugar level was 16% higher when subjects underwent one night of shift work, compared to one day of a regular work schedule. Although the study included just 13 adults, its findings are insightful because it helps us understand why shift work increases people’s risk for obesity.

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6.Set up a regular schedule for your meals

Your circadian rhythm is also affected by meal timing, so it’s best to have a regular eating schedule. If you’re used to eating three regular meals a day, establish the same routine at night.

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