Aug 15, 2019

Weight Loss Tips for Night Shift Workers

Aug 15, 2019

Weight Loss Tips for Night Shift Workers

Weight Loss for Night Shift Workers

Working shifts especially nights can create havoc with our natural body rhythms and indeed our waistlines, so I’ve compiled my top weight loss tips for night shift workers.


I have so many clients who work night shift who I have helped with their diet. Ironically enough, the advice isn’t any different than normal 9-5 workers.


Here are my top tips:


  • Your day consists of 24 hours, it’s the total calories you eat in the 24 hour period that affects your weight, not what time of the day it is eaten, despite what you have been told or read.  It’s up to you how you allocate your calories according to your shift times.


  • Ensure you get enough sleep in the daytime as evidence suggests lack of sleep is directly related to a higher BMI.  Try and grab 10-20 power naps during the night if you get a chance.


  • Ensure you are well hydrated.


  • Ensure all meals contain protein, as this will keep you fuller for longer periods of time.  It will help nurses, in particular, overcome the calorie-laden temptations in the staff rooms by keeping appetite under control.


  • Eat plenty of high fibre fruits and vegetables with meals to improve gut health and bolster immune function.  Nurses, in particular, have a high sickness rate so looking after gut health is really important.


  • Supplement with Vitamin D3 to support immune function and provide those much-needed antioxidants.


  • If you aren’t eating oily fish twice a week consider supplementing with Omega 3 & 6 Fish Oils, 1000mg EPA and DHA.


  • Exercise when you can.  When you have time and energy you can ramp up your training, although cut back when working the night shift.  It’s what you do on average that counts.


  • Pre-cook or prepare meals to take into work that can be easily heated or eaten cold.  Bulk out with plenty of vegetables to add volume.


Weight Loss for Night Shift Workers


There are no hard and fast rules as to what you eat at night. Eat what you want as long as it’s in line with your health goals.  Eat it when you want . And remember that 2 slices of toast and butter at 450 calories won’t sustain you as long as a nutritious meal with the same calories.


If you struggle with planning healthy, nutritious meals that will keep you going for longer, have a look at my 10 Day Fat Loss Kickstart Program which will teach you about batch cooking – or have a look at my 5 Day Meal Plans which delivers fresh, healthy meals all calorie counted straight to your door!

Who is
Tara Grimes

Tara is one of Ireland’s top Fitness & Weight Loss Experts.

Tara is a Certified Nutritionist and Accredited Personal Trainer who has helped transform thousands of clients in Ireland and the UK and her online business is now helping many more clients across the world. She runs several online businesses from her base in N.Ireland and distributes 100,000s of her popular weight loss meals to customers across the country.

A mum of 4, who is passionate about Women’s Health and Fitness, she knows exactly how to help women of every age get Leaner, Fitter and Stronger. Tara’s companies employ top-level performance coaches and she has a team of registered nutritionists providing support for online clients across the globe. Tara has been recruited by Bluechip companies to provide in-house employee Health & Wellness packages, consulted with Government Departments on Nutrition & Weight Management and worked with professional sports teams & elite athletes improve their Performance Nutrition.

Tara has extensive qualifications including, BA(Hons) Degree from University Of Ulster and MSc from Queens University, Belfast.  She is also a Certified MNU Nutritionist helping Clinical Populations improve their overall health. She features in top publications and is a guest writer for many health publications.

Transforming Women’s bodies and health is Tara’s specialist area. She has created an amazing community of followers and clients across the world and her Fat Loss and Fitness Programs specialise in Female Fat Loss & Health, Over 40’s Fat loss and how to manage & Optimise changing hormones. Fitness programs for all levels and all incomes. She has programs to suit everyone, no matter what their starting level is at.

Her business is based entirely on the success of her clients.

*By following a plan or by following advice provided by Tara Grimes Fitness, you assume such risks and waive and release any claim which you may have against Fitness 31 Ltd. as a result of any future injury or illness as a result of the use or misuse of any program. You also claim responsibility for any adverse effects that result from the use of recipes and/or information in a plan.

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