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Night Shift Workers Daily Weight Lose Food Menus
I work night-shift as a nurse and feel like I have gained weightdue to my bodies un natural internal clock. How can I lose the weight and keep it off?
Weight: Shift work is hard on the body and mind. A number of hormone cycles are potentially disrupted by sleep/ wake cycle changes. Weight is still mostly affected by calories in vs. Cal. Burned. Keep a food diary to track your intake. Reduce carbs, more veggies, proteins. Find a good exercise routine , avoid snacks at work. Get full 8 hrs sleep.Consider a personal trainer to help. Hot yoga may help ...Read more
Same principles appl: Eat healthfully. Try to eat at least 5 servings of vegetables & 4 of fruit per day. Increase nutritional fiber. Avoid refined sugar & junk carbohydrates. Avoid alcohol, sweetened juices, soda & caffeinated beverages. Aim for 7.5 to 8 hrs of sleep / night. Hydrate w at least 64 oz of water / day. Calories burned must > calories consumed. Be physically active with both cardio & weight training. ...Read more
Requirements are: the same regardless of which shift you work. Eat healthfully. Try to eat at least 5 servings of vegetables & 4 of fruit per day. Increase nutritional fiber. Avoid refined sugar & junk carbohydrates. Avoid alcohol, sweetened juices, soda & caffeinated beverages. Aim for 7.5 to 8 hrs of sleep / night. Hydrate w at least 64 oz of water / day. Calories burned must > calories consumed. Be > ...Read more
I work night shift 9pm-5am and try and eat 3 main meals a day and walk on my breaks at work for aprox 30 minutes a day and still can't to lose the weight?
Get more info: Losing wt requires burning more cal's than you eat, altho some meds & med conditions can slow or speed up wt loss. You need some basic facts first. Each lb of fat = 3500 cal's. People use abt 100 cal's an hour each day just living. Running 1 mile burns 100 cal's, so you need to run 35 miles to lose 1 lb of fat. If you eat 500 cal's less a day, it would take 7 days to lose 1 lb. Do the math! ...Read more
What food should I eat because I have high cholesterol, working on night shift & what exercise is best for me...
Low carbohydrate: The healthiest way to eat is to limit starches and sugars to what your metabolism needs for fuel (about 100 grams per day). When you eat too many carbs your cholesterol tends to go up. The other important thing to avoid is fried foods because oils are damaged by high heat and they can be toxic to your body. The best exercise is a mix of strength and cardiovascular training at least 3 days per week. ...Read moreSee 1 more doctor answer
Work night shift lately I'm feeling hungry constantly craving for sweet food, is that normal? is it from stress?
I'm 23 and I'm going to be working my first night shift, any suggestions on sleep and food and drinks to keep me awake but not energy drinks or coffee?
Will depend on your : sleep/ear cycle since that will determine your energy level needed for your night shift. Get a good 7-8 night sleep during the day using black blinds/eye shields. Then decide whether you need to eat a meal in the middle of your shift versus snacking. Organic protein bar is great to give you stamina. Organic raw nuts, fruit is good. Also, a green smoothie with raw cacao and raw grapseeed flour. ...Read more
Am in Night shift so when am reach home at morning in tired ill skip my food then at evening time only ill have my food so all are saying because of skiping morning food i got a big belly can you help me to reduce my belly.
Reduce intake: There is no alternative to reducing your consumption of food. It is easier said than done, but you should try to reduce the amount of food you eat by half. Find time to exercise. The following program, if you could follow it along with reducing your intake, would help: Have a diet rich in fresh vegetables, fruits, whole grains, low fat milk and milk products, nuts, beans, legumes, lentils and small amounts of lean meats. Avoid saturated fats. Exercise at least 150 minutes/week and increase the intensity of exercise gradually. Do not use tobacco, alcohol, weed or street drugs in any form. ...Read more
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