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Miriam E. Nelson, Ph.D Responds:
Miriam E. Nelson, PhD, of Tufts University and the best-selling author of the Strong Women book series, responds: Despite the challenge of fitting them into your work schedule, the keys to weight loss are diet and exercise. But shift workers may have a hard time being motivated to exercise and make smart food choices on little sleep. Here are a few hints that could help.
If possible, exercise at midshift. Or if you like to join others at a fitness facility, exercise at the end of your workday when most folks are on their way to work.
Pack in portion control. Research shows that those who eat many meals away from home have a higher body mass index (BMI). Packing a lower-fat, lower-calorie meal will keep you from relying on restaurants, cafeterias, and vending machines. Keep yogurt, cut veggies, fresh fruit, and low-fat soups on hand.
Get the sleep you need. Studies show sleep deprivation may lead to increased hunger and a higher BMI. But sleeping eight hours during daylight can be challenging when the body's natural tendency is to be awake. To create an environment supportive of daytime slumber, try these tips:
Completely close blinds or shades.
Use an eye cover.
Run a fan or play soothing music.
Use earplugs.
Avoid caffeine within four to six hours of sleep time.
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Miriam E. Nelson
Ph.D
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