Working the night shift or a rotating shift can make reaching and keeping a healthy body weight a challenge. In fact, shift work is linked with increased rates of obesity due to unhealthy eating and poor physical activity habits. Recent data in the International Journal of Obesity from a large manufacturing company confirms this link. They found higher rates of overweight and obesity in employees who worked steady midnights compared to those who worked the day or afternoon shift. If you, a family member, or a friend work shift work, consider the following tips for weight loss or to stop weight gain.

1. Establish a Healthy Eating Pattern

Follow a regular eating schedule using Canada’s Food Guide with at least three meals or up to six smaller meals throughout your waking hours. This will reduce your risk of obesity. Since large meals may decrease alertness, smaller meals should be eaten during the night shift or balance your meals by including food choices from at least three of the four food groups.

2. Improve Eating Habits

Choose more high fibre, low fat, and lower calorie foods such as vegetables and fruit, bean dip, low-fat yogurt, or high fibre cereal bars. This will help you keep a healthy body weight, improve regularity, and lower your risk for chronic diseases.

3. Drink the Right Fluids

Avoid alcohol and caffeine within four hours of going to bed, as they can lessen the quality and quantity of your sleep. Rather, drink plenty of “calorie free” water throughout your shift.

4. Fit in Physical Activity

Being physically active before or during your shift will give you an energy boost, improve your mood, and may help you sleep better. Also, try fitting in short walks or stretching sessions on break.

5. Make Sleep a Priority

It may be tempting to cut your hours of sleep short to get some work done or to socialize. However, studies have shown that chronic sleep deprivation is associated with being overweight.

References

Di Lorenzo, L., De Pergola, G., Zochetti, C., L’Abatte, N. et al. (2003). Effect of shiftwork on body mass index: Results of a study performed in 319 glucose-tolerant men working in a southern Italian industry. International Journal of Obesity, 27, 1353-1358.

Zhao, I. & Turner, C. (2008). The impact of shift work on people’s daily health habitsand adverse health outcomes. Australian Journal of Advanced Nursing, 25(3) 8-22.