Diets in Review Question

the best way to lose weight while working 12 hour night shifts

Julie asked this question May 6th, 2011 10:16 am

I work overnight 12 hour shifts as a nurse I work 7pm to 7am how to I eat and when do I exercise to lose weight

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Since you're a nurse, you likely spend a lot of time on your feet. Make your next purchase a pedometer. These can cost a couple of bucks and go up from there. This small tool clips to your pants pocket or waistband and tracks each step you take. You want to aim for no less than taking 10,000 steps per day. That comes out to about 5 miles/day, or about a 400 calorie burn. If you're getting off work at 7am, a lot of gyms and fitness studios are already open, look into a yoga class. This will help strengthen your muscles, help ease the tension from your long shifts (you'll probably sleep better when you get home, which also aids weight loss), and give a great calorie burn. Depending on the type of yoga, you can burn upwards of 700 calories/hour. As for eating, consider packing a small insulated cooler with plenty of healthy snacks - cheese sticks, 0% fat Greek yogurt (Chobani is our favorite), raw unsalted almonds, hummus and veggies, almond butter sandwich, fresh fruit, etc. Be mindful of what you're eating the cafeteria - choose grilled options over fried, limit extras like cheese and condiments, opt for whole grains when available, and switch any sodas for water.

posted on May 7th, 2011 8:14 am