Ok, let’s do this. This is one is for everyone that ever worked long ass stupid hours, night shifts where you leave work and the sun’sword coming up and everything in between. I remember post-university, I was working in a bar finishing at 2/3 am, absolutely starving. Opposite was a McDonalds… I know right I wasn’t drunk. I actually managed to get to 16 stone, 224 pounds!!! And had a little belly!! It took a friend taking me to basketball training at his team for me to realize that I had let myself go. I looked like a kitten clinging to a branch on the chin up bar! Something I have been able to do my entire life. So I totally understand the plight of the odd working hour!
Due to the proximity of my gym being directly opposite to a hospital, I get a lot of people struggling to manage the fat loss because of the difficulty to shape the day and the diet to the job. For every time the only option is a biscuit, for every time you drank that red bull or monster drink, for every time you went to the shops and brought a supermarket “Meal Deal”. If there was ever a conspiracy theory I would believe in. It would be that the Meal deal is designed to keep you dossal and fat. Trust me when I say, take a longer look at what you’re eating and the shit that is perpetuated as ‘healthy’ only to reinforce your health issues.
If you have ever worked through the night, through a 12-hour shift or just odd hours. Have a read and reap the benefits.
So the majority of people that work night shift are health practitioners,
If anyone would like to give back to you guys it would be me! I genuinely appreciate the tireless work you
I’m going to help get you healthy.
Sustenance is your salvation
In the kingdom of your body, nutrition is king.
Now, you have probably heard that when trying to burn fat your diet is 80% the work.
Very true and even more so with your irregular hours. I know that you may not always get a break, you may want to sleep instead of eating. The list of potential obstacles that can disrupt a good diet in during irregular work hours is endless.
Now if nutrition is King.
The only way to keep the keep the King in check is to prepare. How do we limit the damage he does?
Religious preparation. A strong behavioral preparation system.
You know you will be going to work.
You know when you’re on night shifts?
Prep is not as hard as it may seem
One package of chicken breast Add Cayenne or Haberno spice
Salmon Fillet Add lemon
Turkey Breast Add Paprika
Around 6 breast of your choice.
Cook all in the grill
Buy Sweet Potato
Don’t let your job be an excuse that your health
Snacking and empty calories
Don’t be this person!
These foods are deal and diet breakers. They are empty calorie pieces of crap and provide no or limited nutritional benefits
So those of you that have fast cake hands.
WILLPOWER IS ESSENTIAL
In the “cake category” I would add biscuits and of course chocolate. Some of which are readily available inwards, offices and piled on top of desks. Now I love chocolate but if you are trying to lose weight and burn fat. You need alternatives.
I have no problem with snacking as long as you are snacking correctly. If not and you are craving the food go and eat a meal. Prevent yourself from falling into the trap.
Now when I say snacking correctly, I mean taking steps to avoid a sugar crash
Blueberries ~ Arguably the most used and most essential to health and weight loss.
- Low in calories but highly nutrient dense Fibre, Vit C, K, and manganese
- Low in Sugar comparatively to other fruits. A regular 200-gram packet contains only 90 calories and 18 grams of sugar.
- Antioxidant King. Free radicals and unstable molecules that can damage cellar structure leading to the risk of cancer.
If you one thing in this post it should be
EAT MORE BLUEBERRIES
The dried meat has had a recent resurgence with several brands jumping into the South African snack market. If you’re not a vegetation. Beef Jerky is an incredibly powerful weight loss and weight management snack.
- High protein snack each pack can hold up to 25 grams of protein in every pack. With minimal carbohydrates
- Chewing! There is evidence to suggest that the chewing food for longer can make you feel fuller for longer, naturally reduce calories and help control portion size
I normally go with a Myprotein Beef Jerky, it’s relatively cheap compared to the sheer amount of the snack you will buy because you will be hungrier eating a bag of crisps and two trips to the vending machine for a couple mars bars.
normally go with a Myprotein Beef Jerky, it’s relatively cheap compared to the sheer amount of the snack you will buy because you will be hungrier eating a bag of crisps and two trips to the vending machine for a couple mars bars.
Another great snack when prepped. Quick, Easy and Sweet
Check the link for more protein pancakes!
It’s 2 am and you have hit a wall. Eye’s drowsy and your body is beginning to ache. You crave energy, substance but there is no time for food. So, you run to the nearest vending machine and rapidly clink your coins into the slot. You remember the adverts; this drink gives me WINGS! The can falls and you’re downing a can of unknown stimulant. You plow through the shift unaware of the damage done.
Ever wondered why most of these energy drinks are hidden in can form?
It’s because if you ever took a long look at it, you would realize the unnatural beverage you’re consuming is beyond unhealthy.
No nutritional value
Unnaturally high sugar and caffeine content, Basically, these energy drinks are designed to fuel flesh covered robots.
ARE YOU A FLESH COVERED ROBOT?
YOU DESERVE BETTER.
Always have this on the back of your mind
Replace with a smoothie
- Excellent nutritional content
- Significantly better tasting
Exercise AND Activity levels
Now exercise, daily activity, and your calorie are the sums of all the parts. We have to understand the importance of our daily calorie expenditure. If you don’t want to count your food calories fine. I totally understand but estimate now many calories you burned isn’t that difficult. Put your phone in your pocket during work and let it count your steps. Most phones these days have them and they can give you a rough understanding of your calories for the day.
So, for example, if I walked about 6000 steps that would roughly be 400 calories. Add that to my basal metabolic rate of 2400 that means I roughly burnt 3000 for the day.
Plus the Thermic effect of food, this number is called your total energy expenditure. And knowing this number is super important. Too low and the body isn’t getting enough calories or nutrition for maintaining healthy bodily function meaning it will store fat. This is why low-calorie diets are ridiculous and lead to weight gain.