Added: Aide Barret - Date: 06.01.2022 02:15 - Views: 39939 - Clicks: 1739
If you are one of the millions of Americans who work night shifts, you are probably sleep-deprived. Sunlight exposure is vital for regulating your daily rhythms, and humans are diurnal like all mammals. When we go against biology, there is always a cost. So, if you want to lose weight while working the night shift, it will require a commitment to doing whatever you have to do to take care of yourself. What changes are the strategies you use to meet the requirements for optimal health and well being. Simply put, yes. This cycle is your daily biological clock, and the human body likes routine.
This includes the critical hormones that regulate satiety and hunger, increasing your appetite for carbohydrates and high-calorie foods. Disrupting your circadian clock increases your risk for weight gain because it decreases your resting metabolic rate.
This can make you feel more stressed, moody, less energetic, and it als your body to hang on tightly to fat. It also releases the stress hormone cortisol, which directly correlates with weight gain in the abdominal area. Beyond affecting your weightdisruption of your circadian rhythms can also result in other adverse side effects, including:.
The disruption of your circadian rhythm has biological consequences, and if your work night shifts, you are bound to run into some of them. However, there are some actions you can take to maintain a healthy weight and avoid adverse stress reactions proactively. Then you can decide if you need to work on just your diet or focus on exercise.
Pick one area to work on and first, then add others gradually. This is a strategy that works for many things, and the most critical step is to begin. Start with Protein: Get in the habit of eating before you start your shift, so your body has time to transfer those calories into energy.
Make sure it is a high protein meal with complex carbohydrates, healthy fat, fruits, and vegetables. Prepare Healthy Meals: Instead of one large meal, eat smaller, low-fat snacks throughout your shift. Choose local, fresh, organic foods as much as possible. Although almost every type of fruit and vegetable is available year-round, matching your diet to what is in season where you live can help your body reclaim the benefits of natural cycles.
Your body needs IU daily of this nutrient to help absorb calcium, magnesium, phosphate, and other minerals that can decrease overall body fat. You can increase your intake of vitamin D with supplements and diet. Focus on eating foods such as salmon, tuna, mushrooms, egg yolks, and fortified milk and yogurt. If possible, use your break time at work to go outside and soak up some rays.
Make Time for Exercise: Doing some resistance training right before bed will increase your resting metabolic rate for about the next 16 hours. Or get a jump rope and make it fun!
Hydrate, Hydrate, Hydrate: You can reduce fatigue and increase mental alertness by making sure you are drinking enough water. In addition to consuming water during your workday, drink 20 to 32 ounces shortly after waking. It gives your metabolism a boost and can give you more energy while minimizing your appetite. Create a Sleep Routine: The amount of sleep you get can dramatically affect how your body responds to food.
Doing the same things every night an hour before bedtime can help program sleep triggers. Your brain will start to associate these rituals with the end of the day and help you fall asleep quicker. Because sleep is a critical factor in weight loss, it needs to be as much of a priority as diet and exercise.
Whether you work nights or days, getting the quality sleep you need is frequently the first thing that gets sacrificed when life gets in the way. Sleep deprivation slows your metabolism, making it nearly impossible to turn down high-calorie, high-fat foods.
In addition to weight gain, it can also leave you with no energy to exercise or stick to any kind of fitness or exercise program. The National Sleep Foundation recommends adults get seven to eight hours of sleep.
If you are currently running on four to six, this may not seem realistic. We are all time-poor, so taking positive action is vital. Do what you can to control your sleep environment and maximize the quantity and quality of your sleep. Darken your drive home with a pair of dark-tinted wraparound sunglasses. This trick can help your body clock and melatonin levels believe it is nighttime.
Turn your bedroom into a calming den you can retreat to after work. Use heavy blackout curtains to keep the lighting dim, and be sure to close the curtains before you leave for work. Keep the temperature between 65 and 70 degrees and cover computer screens or other digital devices that can disturb your sleep. Go to bed as soon as you can when you get home and choose relaxing activities to help you get to sleep.
Set a reasonable goal and get consistent with it. Figure out how much more sleep you can get if you go to bed 30 to 60 minutes earlier. Commit to your goal for at least five days a week, re-evaluate each month and see if you can make further improvements. Get back on track when you can and leave any guilt behind. Some foods can make it challenging to get the necessary sleep you need. Foods to avoid four hours before bed include:. If at all possible, you should avoid eating between midnight and six am.
If you do need to eat before going to bed, be careful what you eat. Here are some of the best foods to eat after a night shift that can also help you sleep! Additional Healthy Snacks: Whole-grain cereal with milk and fruit, smoothie, or a piece of whole-grain toast with a little peanut butter. Cottage cheese contains casein protein to slow digestion and tryptophan to promote sleep.
Sip Tea: Rooibos tea is naturally decaffeinated and contains a powerful flavonoid called Aspalathin.
This compound can reduce the stress hormones that trigger fat storage and hunger. Plus, it tastes great! A surprising and less well-known treatment for insomnia is Montmorency tart cherry juice. It enhances sleep, fights inflammation in the body, lowers total cholesterol and harmful LDL levels, and reduces muscle soreness. Plus, just saying cherry juice invokes happy thoughts and memories of spring and summer! Instead, focus on healthy ways to eat that combat the detrimental effects of the night shift. Breakfast: No matter what time you get up, your first meal of the day is the best way to kick-start your metabolism.
Some ideal choices include:. Lunch: This should be your main meal where you consume the most calories. You need to give your body a steady flow of energy that will keep you going throughout your shift. Good choices include:. Dinner: A meal that is easy to digest, not frozen, and not junk food from the vending machine is a wise decision.
Avoid fried or spicy foods, red meat, and rich desserts. Drink water instead of. Snacks: Keep snacks to a minimum by waiting until you are truly hungry.
Sometimes being dehydrated can fool you, so start with water. Bring your snacks with you and choose healthy items such as:. Working nights or hour shifts limit your options and leave you vulnerable to fast-food restaurants or whatever you can find in the cafeteria. These are not nutrient-rich foods, so you need to pack your lunch and snacks. Choose foods that sustain energy, are low in fat, and high in fiber and lean protein.
Some great food ideas include:. Take the time to make an eating schedule and create meal plans. Invest in your health by scouring the internet for food ideas that you like and fit into your budget.Beautiful fit female looking for night shift job
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