Ask An Expert: Tommy, I Work Nights And Can't Keep The Weight Off!
Q: Just wondering if anyone has any tips about working nightshifts and keeping the weight off. I work out doing spin classes 3 times a week and weight training 3 days a week, but when I work nights I generally gain 6-7 lbs and the second week is day’s shifts I lose the 6-7 lbs. This yo-yo is really frustrating and yes coming to Ontario would be great. I'm 5'8 and weigh 280, but have lost 45 already and need 40 more to be happy. Please anything will help. ~ Graham
A: Thank you for your question Graham, the easiest thing for you me to tell you is to only work every second week, LOL. In all seriousness, night shift workers need to do some extra planning in order to avoid the weight swings.
Here is what I’ve found works the best. It really doesn’t matter whether you are on days or nights, you just have to start your day with breakfast. This happens in the film industry all of the time. So if you are starting your day at 11pm, that is your breakfast time, now you just have to stick to eating every 2-3 hrs (breakfast, snack, lunch, snack, dinner). It will be a little bit of an adjustment, especially if you nap during your shift (don’t worry, I won’t tell anyone).
Aside from the shift work, you should pay extra attention to your diet; make sure that you stay away from the “whites”...meaning pastas, rice and flour. Increase your fibre and have some protein with every meal. Add in a lot of water throughout your shift to keep you hydrated.
Another tip is to do your exercise before you head to work, that way you will continue to burn calories at a faster rate. Try that out and let me know how it goes. I’ll let you know when I’m coming to Toronto.
Play Safe And Have Fun!
~ Tommy Europe
Written by: Tommy Europe, host of The Last 10 Pounds Bootcamp and Bulging Brides
For more information, check out http://www.tommyeurope.tv/
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