How Can I Lose Weight Working In A 12 Hour Shift?

Supergreen TONIK – powered green juice which actually tastes good and makes you feel energetic, even when working nights. Summary: How Can I Lose Weight Working 12-Hour Night Shifts? Losing weight while working 12-hour shifts may seem almost impossible, BUT it’s achievable by committing to one thing at a time.

However, a better solution would be designating a weekly time to plan and prepare healthy options for snacks and meals during the work day. There are a number of different items to consider when determining the best way to eat during a 12-hour shift.

If you are working 12-hour shifts, then you more than likely have more “off” days than the rest of the working world. Use that time to prepare for your working days. Be sure to keep healthy snack options on-hand and make your lunch box and snacks the day (or night) before a shift.

Drinking a TON of iced water throughout the shift instead of focusing on eating is an incredibly simple and cheap energy booster. Lastly, this option was adopted by husband Dan when he worked 12+ hour night shifts. He didn’t like to eat a big meal before he left the house as it made him feel “sluggish”, which wasn’t a great start to his shift.

How to reduce stress as a shift worker?

Weight Loss Tip. While you’re waiting for the kettle to boil, microwave to finish or stove to heat up, do a few squats, push-ups, lunges or wall sits. Any exercise is good exercise.

What we eat accounts for about 80% and exercise accounts for the other 20% according to Women’s Health.

Losing weight and working 12-hour night shifts may seem like an impossible, monstrous task but it’s do-able if you’re aware of the traps and have a positive mindset. We want you to be happy with the person you see in the mirror, so let’s explore how to get there.

A quick office circuit can not only help your waistline but boost your productivity and motivation.

Reheating the leftover pizza, digging into a bowl of pasta or finishing off a bag of chips will not help you lose weight but will probably help pass, less than a few minutes…

If you currently eat poorly, sleep horribly and often skip an exercise workout… you can’t change everything at once (if you want it to last anyway, in my experience).

Staying healthy while working the graveyard shift IS possible – once you know what you’re doing!

What should I eat for a 12 hour shift?

Your meal plan for a 12-hour shift should include a variety of vegetables, fruits, whole grains, fat-free or low-fat dairy, a small amount of oil and lean proteins like chicken and fish. Limit saturated and trans fats, added sugars, sodium and alcohol.

Whether you’re a new or an experienced shift worker, you can create a healthy 12-hour shift eating plan that sets you up for success. The 2015-2020 Dietary Guidelines for Americans recommends a healthy eating pattern that accounts for all food groups within an appropriate calorie level.

A June 2018 study published in the journal Chronobiology International examined the impact of shift work on nurses’ food choices and eating patterns. For the study, researchers gathered information about the daily working lives of nurses with either limited or extensive experience with shift work.

In addition, more experienced nurses tend to draw on a greater range of diet and eating strategies to minimize the impacts of fatigue and sleep loss.

Video of the Day. Long shifts are often exhausting, both physically and mentally, especially if you work as a nurse, an emergency responder or in another type of fast-paced, demanding job. When fatigue sets in, it may be tempting to reach for another cup of coffee or the nearest bag of chips for a quick energy boost.

While caffeine and sugar might give you a momentary boost, they won’t sustain you over the course of a 12-hour shift. In contrast, a healthy meal plan for a 12-hour shift will give you lasting energy that fuels your long workdays. Advertisement.