How to manage fat reduction when working in shifts?

Reducing your workload is often quite a complex process in itself, and shift work can be a real challenge because you have a different routine every week - one week you work during the day and are part of the rest of the population, but the next week you work at night and sleep during the day. How do these radical interventions in the biorhythm affect the reduction process and health? So how do you deal with this situation so that you can still reduce weight?

Article content:

• How shift work actually affects our body and weight
• Sleep is the number one priority
• Forget about skipping meals!
• Give your eating regularity
• Movement is important, but...
• Don't overdo it on the caffeine

How shift work actually affects your body and weight

Some businesses have to operate overnight due to the demands of the modern day, causing thousands of people to go to work outside of 'normal' working hours. This goes against basic human biology - we've always been wired to be active during the day and sleep at night. This setting represents a kind of internal clock that produces circadian rhythms that regulate body temperature, hunger, energy levels and mood. This circadian process is influenced by light, which is why it is harder for us to fall asleep when it is light outside.

And this is probably the main reason why most shift workers sleep on average 2-4 hours less than they need to and thus suffer from sleep deprivation. And as you know, sleep deprivation is neither good for your health nor for reducing.

Common symptoms of insufficient sleep include irritability, fatigue, stress, depression, concentration problems, poorer memory and ability to learn. To make matters worse, there is also a proven relationship between sleep deprivation and weight gain. Several studies have concluded that people who are sleep deprived consume an average of 250-500 calories more than those who get enough sleep.

In addition, shift work can also disrupt social life, and most of us are not even aware of the health effects it has. Shift workers are known to have an increased risk of developing chronic diseases such as diabetes, heart disease and gastrointestinal conditions.

While there are many reasons to explain why these illnesses occur, one common risk factor for shift workers is inadequate diet. Recent studies have found that shift workers have a higher tendency to have irregular eating habits, a tendency to skip meals and to eat an unbalanced diet. Their fat intake is often higher than that of "regular workers", while their vegetable intake is thought to be significantly lower.

The reasons for such radical changes in eating habits may be different. They may be environmental, social, behavioural or emotional. One of the biggest reasons is irregular sleeping hours for shift workers. When circadian rhythms are disrupted, many physiological processes can be affected, including feelings of hunger and digestion.

Another reason may be that some individuals may find it difficult to prepare meals due to limited time during shifts - what can we say, if you want to sleep, have a family to cater for etc, it's not exactly fun and often people find it easier to buy pre-packaged meals or fast food.

Or - when you have time to prepare a meal at home, you don't have the space to eat it in peace due to limited breaks or working conditions. All of this can lead you to consume sugary sweets and drinks for a quick source of energy. Unfortunately, most of these meals/snacks are consumed for reasons other than hunger. It is emotion. You will know from our article on cravings (link here) that the vast majority of cravings are caused by emotions and how we feel. Shift work, especially if you're working 5 shifts in a row and not getting enough sleep and eating, is a big stress on the body, and it can be so tempting to reach for a bar of chocolate, or a bottle of wine "to get on your nerves". But as you know, eating these types of foods is not entirely good for your figure.

So how do you manage to cut back even when working shifts? What to focus on and what not to underestimate? It will require a little more effort and discipline, but if you follow these 10 tips, you should find reducing excess fat easier.

Sleep is the number one priority

Let's face it. Are you actually getting the recommended 7-9 hours of sleep each day? If you're not, put sleep at the top of your weight loss priority pyramid. Knowing how to adapt your sleep environment well is very important, allowing you to get more and better quality sleep. So - make sure the room you sleep in is not too hot. Invest in dark curtains or blinds to at least simulate darkness, even if it is daylight outside. Turn off all electronics and your phone and eliminate any noise that might disturb you.

Forget about skipping meals!

The worst thing you can do is not to eat the whole night shift. It seems ideal to have a classic pre-shift meal - a hot or cold meal with a complete representation of all macronutrients and at least one or two healthy and hearty snacks during the night. Of course, it's best if you prepare your snacks at home and avoid a late-night raid on the company vending machine full of candy bars.

You'll save money, and more importantly, you'll reduce the risk of taking in more energy than you plan to. Plus, if you snack at home, you'll have perfect control over how much you eat at night. Choose some lighter foods like yoghurt, cottage cheese, yoghurt drink, supplement them with some nuts. Alternatively, reach for boiled eggs, cheese or ham with a piece of bread and vegetables or make a pasta salad with tuna or cottage cheese.

Give your eating regularity

Disrupting circadian rhythms increases the risk of obesity because it affects metabolism by reducing resting metabolic rate. But light is not the only factor that affects metabolism. Your circadian rhythm is also affected by the timing of your meals. It is highly advisable to set up a specific regimen and follow it regularly. You don't need to eat regularly every two hours, but you do need to establish a certain "routine" that your body gets used to.

If you are used to eating three to four meals regularly during the day, create the same routine at night. Eat your last smaller, lighter meal 2-3 hours before you go to bed in the morning. It is optimal to eat at work, before the end of your shift, so you don't come home hungry, or to have a smaller bite right after you get home.

Movement is important, but..

If you're deciding between going to sleep or exercising after work, definitely prioritise sleep. However, for a faster and more significant reduction, it is of course very advisable to add movement to your daily routine. The benefit of exercise, apart from its effects on reduction, is also to promote sleep. If you choose to workout, it will be ideal if you go to exercise after you have slept after your night shift. This will ensure that your performance will be much greater and will also significantly eliminate the risk of injury.

Don't overdo it with the caffeine.

Caffeinated drinks are NOT a sleep substitute by any means, but many people use them to stay awake during night shifts so they can make it through them just fine. There's nothing wrong with coffee, but avoid consuming coffee and other caffeinated beverages as the end of your shift approaches, as consuming them could have a negative effect on your sleep following your shift. Caffeine has a stimulating effect on some people for many hours after consumption, so if you do decide to have a coffee at night, it is best to do it in the first half of your shift to avoid not being able to fall asleep due to the stimulation of your nervous system.

Watch out for sugary snacks and drinks

If you are reducing weight, it is not good to feed heavily on sweets and sugary drinks, especially at night. Sodas, candies, candy bars and other sweets usually lack significant nutritional benefits in the form of protein and fiber. These snacks just give you a bunch of sugar and fat, which can have a negative effect not only on your energy, but especially on weight gain. In addition, studies show that the body is not fully adapted to process large amounts of refined carbohydrates and added sugars, there are significant fluctuations in insulin levels, which in the worst case can lead to the development of diabetes II. Type.

Do not underestimate the preparation

Going to the night shift unequipped with your food will usually doom you to just eating bars or bagels from the vending machines. Such a meal won't give you much - a pile of sugars, fats or possibly white bread with a piece of wilted vegetables and something that has seen protein at most from a quickie. Research shows that eating such ultra-processed foods can cause a tendency to overeat and, logically, eventually gain weight. And you don't want that, do you? Take matters into your own hands and prepare healthy, tasty, fresh and wholesome food at home!

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Keep your calorie intake under control

When it comes to weight management, night shift workers are at a disadvantage. A small study found that those who work nights burn slightly fewer calories on average (about 50-150 calories less per day) compared to those who work regular hours and get a full night's sleep. Pay attention to your intake and your portion sizes - this can be a very effective tool for spotting where you are going wrong if you are gaining weight while working night shifts.

Don't forget to supplement your vitamin D

It's not for nothing that vitamin D is nicknamed the 'sunshine vitamin'. Its biggest source is not diet, but the sun. If you sleep most of the day, you are very likely to be deficient in vitamin D. This could go quite against you and your weight loss goals, as research shows that getting enough vitamin D can help you lose weight and reduce overall body fat.

Of course, vitamin D also has many other benefits for the body, such as supporting the immune system, proper musculoskeletal function, skin and bone health, and more. So getting enough of it is essential - focus on eating foods rich in this vitamin, such as salmon, sardines and other oily fish, egg yolks and some dairy products fortified with its content. You can also reach for a supplement containing vitamin D.

Avoid alcohol consumption

It may seem like a good idea to have a glass of wine or beer after work to 'sleep better', but the opposite is true. Consuming alcoholic beverages before bed may help you fall asleep, but the quality of your sleep will suffer greatly. In addition, consuming alcoholic beverages can have quite a negative impact on your reduction depending on what type of drink you choose. Excessive alcohol consumption can also dull your senses and "allow" you to reach for some food that you would not normally have, which can also have a negative impact on your reduction.

What to take away from the article?

Shift work is a really big hit to the body, it's very stressful for the body, and that's why reducing weight during shift work is often a real nut to crack. However, nothing is impossible, and therefore neither is reducing weight when working night shifts! First and foremost, pay proper attention to sleep, because getting enough of it is crucial for your health and successful weight loss.

Next, don't underestimate food preparation, eat regularly and definitely don't skip meals altogether on night shifts, as this could lead to the consumption of foods that are not entirely beneficial in reducing weight in large quantities. Avoid alcohol and too many caffeinated drinks. Try to find time to exercise and move in the fresh air from time to time. Keep your calorie intake under control, as this is very important in fat reduction and you will see that you can shape your body even under such difficult conditions!

Sources:
https://www.ncbi.nlm.nih.gov/pubmed/24980289
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5168532/
https://www.ncbi.nlm.nih.gov/pubmed/14647222
https://www.jstor.org/stable/27726946?seq=1#page_scan_tab_contents