Ask Rachel

Nightshift

Question

I WORK NIGHTSHIFT, AM 5FT 5IN AND 100KGS. I AM SICK OF BEING OVERWEIGHT AND WANT TO REMEDY THIS. I AM ON ANTIDEPRESSANTS. NEED EATING PLAN AND EXCERSICE INCENTIVE. I AM WALKING 30 MINUTES A DAY NOW. HOW SHOULD I EAT MY MEALS. PLEASE HELP.

Answer

Hi Toni, thank you for your email. I feel for you, as I know myself how difficult night shift is. Unfortunately it can slow your metabolism, however it just means you have to workout and eat a little smarter. It is good to hear you are doing some aerobic exercise, however to achieve maximum results you must train quality. That is push out of your comfort zone, you must get your heart rate up enough to burn fat. Instead of walking every day, try something different, otherwise your body will adapt to the same exercise and you will plateau. I also believe you will eventually get bored with it and give up. Every second day is better, this will make you more consistent for the long term. You will also find by adding a form of resistance exercise with your aerobic training, you will achieve far greater results. It only has to be done 1 to 2 times per week. Now that you are exercising smarter, you will also need to fuel your body with the right foods. Try to avoid as much as possible, except on 1 to 2 treat days, packaged processed foods, ie. white breads, take aways, sweets, most muesli bars, margarines, etc. Most of these foods have poor nutritional value and will get stored as fat. Try to eat regularly, that is every 3 hours. The idea is to raise your metabolism with the correct foods to burn fat more efficiently. Eat mostly fresh fruit and veg, meat, fish, raw nuts, wholegrains, and lots of water. This will really rev up your metabolism, so you can exercise more efficiently and so you can also cope better with nightshifts. All the best!


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