Good Lifestyle

Marianne, an emergency communication dispatcher, works the night shift: sleeping during the day and work at night. She tries to follow the advice she sees on eating this, not that! The site, and does it largely (like eating several times in its "day" to keep attacks of massive appetite to the bay).

"But nobody seems to address the fact that so many people do not work conventional hours," she told ETN. "I would like to love someone to address this group of people with suggestions on how they should eat healthy." Well, we are here for you, Marianne. Although a healthy diet does not change (your RDA will always be the same!), There are many other weight losses and healthy living variables for anyone who do not work "regular" work.

In fact, if you work at night, science has shown that weight loss and maintenance can be more difficult on you than others.

Why? Well, to start, aActs of the National Academy of Sciences The study revealed that night night cloth models with employee metabolism, making them use less energy than they would normally do it during a day. The unfortunate effect was even more pronounced when these nocturnal employees finally reached the hay while the sun finally got up: the study participants burned between 12% and 16% fewer calories than when you sleep at night.

The evolution of this situation and similar results is that night-night workers must be particularly intelligent on their choices to maintain a healthy weight, as well as avoid chronic diseases associated with night work. The tips below should be enough to start and run - although it is not obliged to go for a race outside at lunch time. And for more amazing ways to hurt fast fat, do not miss theseBurning foods!

After your quarter night ends ...

If the sun is already raised when your shift is finished, put a pair of sunglasses before coming out of the light of the day or the comrade of the house around the sunrise. An explosion of daylight will more spoil the production of melatonin of your body, the hormone produced naturally that indicates to our bodies that it is time to go to bed.

By doing the same for at least one hour before bedtime, you actually program sleep triggers. Over time, your brain will begin to combine these things with bedtime and quickly find yourself in sleep burning fat after your night's shift - even while everyone around getting up and getting up and getting up. These sleep triggers could include listening to relaxing music, writing in a sleep diary (see # 4), taking a hot shower (# 5), extinguishing the thermostat (n ° 6), meditation (n ° 7) , or reducing on a large bowl ofgood carbohydrates before going to bed. Wait What?

If you are hungry after your shift, have a heavy carbohydrate meal. Wait; Can this be right? Your body burns carbohydrates for energy, but if you eat them before going to bed, your body stores them as fat, right? Well, the pasta names of weight loss are not simple enough. A study in theEuropean nutrition newspaper Put two groups of men on identical weight loss regimes. The only difference? Half of the group ate their carbohydrates throughout the day, while the second group reserved carbohydrates for the night. The result? The group of glucidity at bedtime showed a significantly induced thermogenesis (which means that they were burning more calories digesting their food after their eight hours).

Another study in the newspaperObesity seen similar results. Bedroom carbohydrate eats lost 27% more body fat-and felt 13.7% more complete than those of the standard plan. Simply make you eat good carbohydrates and do not follow one of theWorst habits of carbohydrates By eating a refined and transformed junk!

Do you really have a precise read on the degree of sleep that you are or you do not get? It is always better to work from data, even if you are the one that recorded the quality and duration of your sleep and if you work at night, save how you sleep is doubly important. Just list each full hour that you went to sleep in bed and each partial hour (including NAPS). Then note the events that may have influenced your sleep. Did you exercise that day? Drinking a lot of coffee? After two weeks, read everything, looking for models. The results can surprise you and help you with yourWeight loss objectives.

A UCLA studySome of the last tribes of hunter hunters in the world have noted that the temperature falls were an important sleep tail for our Paleolithic ancestors. Even if you go to bed as the sun starts climbing, you can recreate a temperature drop similar to sunset by taking a hot bath or shower. The dip could make your weight weight, my Shuteeye deeper and make you fall asleep faster.

You want another way that a lower temperature can help night workers take love handles and health problems they can precipitate? A new striking study published in the journalDiabetes Suggests that simply block the air conditioner or make heat in winter can help us attack belly fat while we sleep. The colder temperatures subtly improve the efficiency of our brunette fat stores, alias fat that prevents you from helping you burn fat stored in your belly. The participants spent a few weeks sleeping in bedrooms with variable temperatures: a neutral 75 degree, a cool of 66 degrees, and a hael of 81 degrees. After four weeks sleep at 66 degrees, the subjects had almost doubled their volumes of brown fat. (And yes, that means they have lost belly fat.)

"Yoga offers a variety of benefits, increased flexibility and a quieter life force," says Mark Balfe-Taylor, Yoga Director atTrufusion. You can hit poses before the bed can have a powerful influence on the quality of sleep because of the yoga concentration on breathing and meditation. You can try some relaxing yoga positions; Balfe-Taylor recommends thePose of a deaf man. "He can calm the nervous system, release the shoulders and neck and, above all, allows you to focus inward, block stress and relax," he says.

According toFighter authorJeff AndersonNew research suggests that you may be able to locate your abdomen's body fat. Before hitting the sheets, make a quick cracking, inverse crunches and a jackknife game. Then, appoint yourself in the knowledge that your fast workout gave your body a little help to move this tire while you are zoned.

When you wake up ...

For holistic nutritionistLisa Jubilee, MS, CDN, one of the lowest and cheapest ways to give your metabolism a shock after the awakening consists of drinking water (it suggests 20 to 32 ounces) shortly after waking up. Why? During sleep, the metabolic function of your body slowed down and except you woke up in the middle of your sleep of the day, he did not receive cash. Jubilee suggests rehydrger completely before highlighting your body with another food or drink. "My clients who have implemented this less burst report, more energy and a smaller appetite," she says. Its motto to get your stolen interior oven and ready: "Rehydrate, then CaffeInet!" Bonus: We have 24 ways ofStop fast bloat belly!

Hope it's always light when you have 7-9 hours of sleep. Go get some of this sun while you can. When the hormones that control hunger go from Haywire, they make us crawling junk food. It's bad, but it can get worse if you do not get light in your life when you wake up your sleep. A study published in theInternational Journal of Endocrinology showed that private adults exposed to the low light after the awakening had lower concentrations of the hormonal laptine of fullness while those of blue light (the type of energy-efficient bulbs) had levels of duptin superiors. As you are vertical, open your electricity curtains, or if it is already low outdoors, turn on these energy efficient lights. By leaving a light in your life, you will have some life in your weight loss goals.

According to the holistic health coachSeth Santoro, the best lowering strategy of the percentage of body fat is to work shortly after waking up. "Hit the gym and make treadmill sprints on an empty belly forburn fat"he said." Your body is already in a calorie deficiency and will ignite the burning capacity of your body. Glycogen levels are exhausted during sleep, so your body will use body grease as a source of energy.

Think in advance ...

Nurses are not foreigners to take quarters of cemetery. On a website for work nurses, Alice Burron writes: "A simple way to fight against the disadvantage of working a quarter night is to make sure you come to work with nutritious meals and planned snacks in advance . Also make plans in advance immediately after you get out of work so you did not try to take fast food or come out eating. "Sounds like a job for theseHealthy Freezer Meals Recipes!

Research found that people burn less calories when they sleep during the day and lodge their waking hours after the sun's descent. Come to this discovery, theUniversity of Colorado at Boulder Researchers I studied 14 healthy adults for six days. For two days, the study participants slept at night and remained awake during the day, then they reversed their routines to imitate the hours of night owls. When the participants slept during the day, the researchers found that they burned 52 to 59 calories less than when they did by grasping their ZZZ in the evening - probably because the schedule of his circadian rhythm , the internal clock of the body that plays a major role inmetabolism function. If you have no choice but to sleep during the day, plan to cut 50 to 60 calories from your daily diet. Yes, it stinks, but we told you at the very beginning that it would be more difficult for you than others.

All Americans should complement their diet with vitamin D. but since humans synthesize vitamin D of sunlight, it is particularly important to do it for those of us who burn midnight oil to make a living. Vitamin D is essential to the preservation of muscle metabolism tissue. Although you can nail 90% of your recommended daily value (400 IU) in a 3.5 ounce salmon portion, a daily supplement has a lot of meaning. Other dietary sources: tuna, enriched milk and cereals, andeggs.

Before leaving to start your shift, make the point of closing all the curtains in your home and invest in some electricity curtains for your bedroom. The light blocking curtains make a huge difference when it comes to falling asleep after working on the night shift. The outside light makes it more difficult to close your mind, even if you think you are immune to such instinctive signals. Melatonin, the hormone involved in the sleeping of your body is compromised when the light is present.

Weight loss in the Hacks workplace ...

Brilliant lighting tends to make people eating faster and consume more according to a 2012 study from theCornell University Food Laboratory. Researchers who transferred a Chicago Hardee with Dim Lighting revealed that customers dwell longer, but have consumed less than the normal lighting conditions usually lived in the restaurant. When you eat during your shift, try to do it in an environment in which you feel relatively relaxed, and you will probably get the tip # 13 without even trying.

Ideally, we sleep about eight hours for each 24. Most people spend seven to ten hours sitting at their desk. This means that most of us spend the overwhelming majority of our sedentary time. Our bodies are simply not adapted to this level of inactivity; Most of the evolutionary history of the man involved to be active, looking for food and fuel. Jubilee says that a way to burn more calories daily is to stay more and to sit less. It cites aBritish study Which found that standing at work burned 50 calories more per hour than the session. If this does not look like a lot, consider this: if you only represent three hours of your day, you spend in a year more than 30,000 additional calories, which represents about 8 pounds of fat! If your night gig has sitting for the duration of your night shift, lift your desk to enjoy this easy and caloring hacking. For more hacks in bold, look at our video onHow to lose 10 pounds With 10 easy tips!

Have a few cups of java for a boost metabolism, but if you are never seen without a cup at your lips, it could work against you, says nutritionistAmy Shapiro, MS, Rd, CDN of the real NYC nutrition. Caffeine is a natural appetite poster cutter. If you consume constantly, you can not eat a lot - or realize how hungry you, until you come home and throat. "Do not eat enough throughout the day can make your metabolism slow," she says. "By the time you dine, instead of immediate use of this food for energy, your body stores it aggressively in the form of grease, in case it is private again."

Forget the slogger on the treadmill for hours. Search printed in the newspaperPhysiological relationships showed that people who made five bursts of 30 seconds of max-effort, followed by 4 minutes of rest, burned 200 additional calories that day. This is only 2.5 minutes of work for a rest metabolism boost that will last 24 to 48 hours! You probably do not have a stationary bike at your fingertips at your workplace, but a similar result could be obtained by performing burp, jumping jumping or skipping rope.

If you are worried about gaining weight on the night shift, it is very likely that many of your colleagues share the same concerns. Institutional changes can be easier when you know that those around you are in the same boat and a lot of research has demonstrated how people's lifestyle choices affect the lives of those around them. Try to send an email or put something on a bulletin board that recognizes health and weight loss challenges that night workers face and invite your colleagues to join you to set up Scientifically proven changes to be effective. Why not try someone from thesefun activities that do not feel the exercise?