Weight Loss Tips for Shift Workers
Gone are the days when people use to have 9 a.m. to 5 p.m. jobs. In today’s working environment shifts are indispensable part of MNC’s. Now the question arises – Can shift workers lose weight? Yes they can but they have to little more discipline as compared to others.
The major problem with shifts is that shift itself is very unsafe for health. Researchers have speculated that interruption in circadian rhythms, poor dietary quality and lack of good sleep are the major reasons behind ill health and body weight issues of the people working in shifts. There is nothing much you can do with circadian rhythms but you can work on your sleep and diet.
Priority for the people working in shifts should be getting proper sleep because insufficient sleep is the major cause for metabolic problems. Studies show that inadequate sleep leads to a condition in which your fat cells becomes resistant to shrinking through alterations in insulin sensitivity and leptin hormone, which are known to regulate appetite and metabolism.
Sara Mednick, Ph.D says in her book “Take a Nap! Change Your Life” highlights the importance of 40 winks to fight ill effects of shifts. In her book she says 20-30 minutes naps could be used during the week days to recharge your mind, whereas 90 minutes naps could be used during your week offs to reduce your sleep debt.Some Studies show that benefits 90 minutes nap is equivalent to 8 hours of sleep at night.
The second most important thing for shift workers is diet. Generally people working in shifts come home late night and then plan what they want to eat which is not good. Best practice is to plan your meal beforehand; this will drastically help you with your devotion to your healthy eating habits and will aid in weight loss.
The mantra for shift workers serious about weight loss is “control what you can control”. Your sleep and diet are the things that you can control for effective weight loss and of course complete wellbeing.