Work Night Shifts? How to Eat and Lose Weight

It can be hard to lose weight, especially if you find yourself working the night shift. This shift typically means working through the wee hours of the night and into the morning. It can be especially tempting to eat junk food during this time when the only things that seem to be open are diners and convenient stores with plentiful snack choices and high-fat foods. However, it’s possible to lose weight while working the night shift and to have fun at the same time.

Keeping a Diet Journal

One way to help you lose weight on the night shift is making yourself more accountable about your food choices. A great way to do that is to keep a diet journal. There are dozens available in the health section of most bookstores. They have pages that are designed to allow you to easily write down the food you eat and its calorie and fat content.

Programs Work

If you are participating in any diet program, you can easily adjust it around your work schedule. Simply eat the designated breakfast when you wake up, even if you don’t wake up until 8 p.m. Bring a nutrition bar along with you to work, as well as a non-perishable prepared meal if there’s a microwave at your job. You probably get a “lunch” break on the night shift, and having convenient diet foods available at this time can help curb the temptation to go to a nearby diner.

Enlist a Night Shift Buddy

Challenge a friend at work to get more health-minded as well. When you have a night shift friend who is also inclined to bring her own lunch and to be diet-conscious, the weight loss process will simply be easier. A supportive friend can help you stay on track.

Laughter is the Best Motivator

Keep a positive attitude. Some people who work the night shift can be more inclined to get the blues. This is largely due to a lack of sunlight and a sometimes more solitary work environment.

Make sure to take extra measures to keep yourself in a good mood when you’re on a diet. If listening and singing along to your favorite songs on the way to work helps, make sure to do so every night. Whatever it takes, remember to make an effort to keep yourself in a good mood. Getting the blues makes overeating all the more tempting.

Find a Way to Get Moving

Working out while living the schedule of a night shift worker is perhaps the most challenging aspect of losing weight. For safety reasons, you shouldn’t go outside alone to work out at night. Yet, you can still join a 24-hour gym. If you have any energy left after work, go for a walk or run in the early morning (with a friend, preferably). Do what it takes to get a workout in, even if it’s just doing a workout DVD before heading out to work.


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