How to Get in Shape on the Night Shift – Workouts & Meal Plans

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Published: July 4, 2022

Working night shifts for a long period of time can affect your physical health, diet, and sleep schedule. Nobody wants to exercise and work out intensely feeling fatigued after work. Staying healthy and fit after working the night shift can be quite a challenge for everyone. With proper motivation and imagination, you can make most of your days and nights to stay on track. Rather than pursuing intense diets, DubaiPT is here to give you the solution. If you are wondering how to get in shape on the night shift – you are in the right place! You can enjoy your favorite food and take your life in control. So let’s learn what works the best for you to stay in shape during these summer days!

Sleep enough and have a proper meal before the night shift

Depending on your work schedule, you need to ensure to have at least 7-8 hours of sleep. Don’t go to work right after waking up. Once you start your day, whatever the time is, go for a short walk. The sun will help you out and alert your body of the time. As for your meal, the options may vary depending on your diet regime. If you are following a weight loss meal plans, you may want to meal prep in advance. Whatever your option might be, try to have your main meal right before you leave for work. A small snack can keep you full during your shift. The worst you can do is take a large meal in the middle of the night and upset your stomach.

A laptop on the table in a room
To stay awake at night, many people often consume an unhealthy amount of caffeine.

Reduce caffeine and carbonated drinks as much as you can

A lot of fitness diet meal plans require cutting down snacks, carbonated drinks, and even caffeine. Not because of your weight, but because of your health in general. Most people opt for these unhealthy options to remain awake during their shift. The best thing you can do is take a small break or do a few exercises whenever you feel tired. Sweet and carbonated drinks will raise your energy level but cause a lot of damage in the long run. Caffeine contains a lot of sugar and is high in calories. Moreover, it can disrupt your sleep schedule, even more, leading to immense weight gain and an unhealthy lifestyle. Whenever you feel those cravings, get a fruit snack or simply intake more liquid.

Incorporate more healthy proteins and fats into your meals

Every once in a while you will feel cravings during your night shift. In order to get in shape on the night shift, you need to incorporate proteins and healthy fats. They will aid your body to feel fuller for a long period of time. Thus, you will stop feeling all those cravings, especially in the middle of the night. Some of the ingredients you may include are avocado, eggs, cottage cheese, nuts, etc. If you think it is a waste of time, you can always check the monthly meal plans Dubai for amazing ideas. Don’t forget that a great amount of water will help you stay hydrated and eliminate cravings. You can always include fruits and vegetables as a healthy snack.

A man ordered pizza and coca cola during night shift
Fast food is often the number one choice for workers during the night shift.

Don’t stop working out just because you work the night shift

Just because you work a night shift, it doesn’t mean you will not have time to continue working out. The best thing is to take 30 to 45 minutes before work and exercise. You can lift weights, do cardio exercises, and a nice shower before your work will boost your metabolism. It might be difficult in the beginning, but it will be easier in time. After your shift is over, you will be happy to be in your bed and your sleep will improve. On the other hand, it is totally appropriate if you decide to work out after your shift. Most people cannot fall asleep right after work, so you might exhaust your body even more for a nice recovery in bed. Choose the timing that works for you the best.

Try to stay active during your night shift

If you trying to stay healthy and fit, you need to know that a proper diet is only one part of it. Continue to stay active during your night shift and trick your brain into thinking you are actually working out. When you are working out, your brain is reminding your body that you are trying to be healthy. It doesn’t have to be anything extreme. If you work out after your night shift, or you have a scheduled boxing session in the morning, then warm-up. Use the stairs in the office for a quick break and warm-up workout. Bring dumbells and use them while you are waiting for that e-mail to arrive. Every little thing counts so make use of it.

A woman decided to get in shape on the night shift
Even when working an unusual schedule, it is essential to exercise and get in shape on the night shift.

Modify the way you commute to work

In order to continue with your workout and get in shape on the night shift, modify the way you commute to work. Instead of taking a taxi every night, maybe you can ride to work. Leave your car at work for one day and go back home riding your bicycle. Use public transportation more to get to work. Simply walking to the bus station and back to the office will give you more physical activity during the day. You can always park your car a bit further than your workplace to add those extra steps. Whatever you decide to do, choose the best time to work out that fits you and make a workout plan. With a properly balanced diet, you can still get in shape and stay healthy. All you have to do is follow our tips and don’t let the cravings of the night shift get to you.



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