As a dispatcher for emergency communications, Marianne works the night shift and sleeps during the day.
“However, nobody seems to confront the fact that so many individuals do not work standard hours.”
I would adore for someone to address this group with healthy eating advice.” Marianne, we are here for you. Although a healthy diet does not change (your RDAs will remain the same! ), there are numerous other weight loss and healthy living variables for those without a “regular” job.
In truth, if you work the night shift, losing weight and keeping it off may be more difficult for you than for others.
Why? In the first place, a study published in Proceedings of the National Academy of Sciences found that night shift patterns mess with employees’ metabolisms, causing them to use less energy than they typically would during the day. The unfortunate effect was even more pronounced when these nocturnal employees eventually went to bed when the sun rose: The study participants burned between 12 and 16 percent fewer calories than when sleeping during the night.
As a result of this and similar findings, employees on the night shift must make especially prudent decisions in order to maintain a healthy weight and avoid certain chronic diseases associated with night work. The following tips should be sufficient to get you up and running, but not for a midday run outside. And for even more incredible strategies to burn fat quickly, don’t miss these top fat-burning foods!
1. Throw on Your Shades
Put on a pair of spectacles before entering the daylight or commuting home around sunrise if the sun is already up by the time your shift ends. A sudden influx of light will further disrupt the production of melatonin, the hormone that signals to our bodies that it is time to sleep.
2. Create Some Sleep Triggers
By performing the same activity for at least an hour before bedtime, sleep triggers are programmed. Over time, your brain will begin to associate these cues with nighttime, and you will enter a deep, fat-burning slumber after your night shift, even as everyone else is waking up and getting ready for the day. These sleep inducers may include listening to relaxing music, writing in a sleep diary (see number four), taking a hot shower (number five), lowering the thermostat (number six), meditating (number seven), or eating a large bowl of carbs before bed. What the what?
3. Yes! Eat Carbs Before Bed
If you’re hungry after your shift, consume a supper rich in carbohydrates. Wait, is that accurate? Your body uses carbohydrates for energy, but if you consume them before bed, your body stores them as fat, correct? Well, the pasta-nomics of weight loss are not as simple as they may seem. According to a study published in the European Journal of Nutrition, two groups of men followed identical weight loss regimens. The only distinction? Half of the cohort consumed carbohydrates throughout the day, while the other half reserved carbohydrate consumption for the evening. The outcome? Significantly greater diet-induced thermogenesis was observed in the midnight carb group.
Another study published in the journal Obesity found similar outcomes. Bedtime carbohydrate eaters lost 27 percent more body fat and felt 13.7 percent fuller than standard diet consumers. Just make sure you’re consuming healthy carbohydrates and avoiding one of the worst carb behaviors by avoiding refined and processed foods!
4. Keep a Sleep Diary
Do you have a precise understanding of how much sleep you are or are not getting? Even if you’re the one logging the quality and duration of your sleep, it’s best to work from data, and if you work nights, it’s doubly essential to record how you sleep. Merely list each complete hour and each partial hour you slept in bed (including naps). Then, record the events that might have affected your sleep. Did you work out that day? Do you consume a lot of coffee? After two weeks, read the entire document and search for patterns. The results may surprise you and assist you in achieving your weight loss objectives.
5. Take a Hot Shower or Bath
According to a UCLA study of some of the world’s last hunter-gatherer tribes, a drop in temperature was an important sleep cue for our paleolithic ancestors. Even if you are going to bed as the sun is beginning to rise, you can simulate a temperature drop similar to sunset by taking a hot bath or shower. The decline may deepen your weight-loss sleep and hasten your falling asleep.
6. Lower the Temp in Your Boudoir
Want another way a lower temperature can aid night workers in avoiding love handles and the health issues they can cause? Simply blasting the air conditioner or turning down the heat in the winter may aid in the reduction of abdominal fat while we sleep. Colder temperatures subtly increase the effectiveness of our stores of brown fat, also known as the fat that keeps you warm, by promoting the burning of belly fat. Participants spent a few weeks sleeping in bedrooms with three different temperatures: 75 degrees, 66 degrees, and 81 degrees. After four weeks of sleeping at 66 degrees, the subjects’ brown fat volumes nearly doubled. (Yes, this means they lost abdominal fat.)
7. Relax Your Mind
The director of yoga at TruFusion, Mark Balfe-Taylor, explains that yoga offers a variety of benefits, including increased flexibility and strength and a calmer mind. Due to yoga’s emphasis on breathing and meditation, performing poses before bedtime can have a significant impact on sleep quality. The Deaf Man’s Pose is one of several relaxing yoga positions. “It allows you to focus inward, block out stress, and relax,” he says.
8. Make Bedtime Crunch Time
According to the author of Combat the Fat, Jeff You may be able to spot and reduce abdominal fat. Perform a quick set of crunches, reverse crunches, and jackknifes before going to bed. Then, sleep soundly with the knowledge that your quick workout has helped your body shift that tire while you’re out cold.
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