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If you happen to stay awake late at night or work in night shift, this article is for you.
 
We live in a world of sleep deprived people. With every passing year, there are more demands on our time: school, college, work, family, friends, facebook, whatsapp, television and internet. A lot of jobs require some crazy hours too. 

Whether you work slightly off hours or have a completely backwards schedule, I can help you lose fat and stay in shape. 

I believe that your diet is still responsible for 80-90% of your success or failure when it comes to staying healthy. 

"Calorie Deficit" is still the most important thing.

To lose fat, you need to create a calorie deficit every day. A caloric deficit is the foremost requirement to lose weight. You need to make sure that the amount of calories you burn should be more than the amount of calories you take on the same day.

For example, if your daily calorie need is 2800 calories (calorie burning from your daily activities and calorie burning from exercise), then you should take 1800 calories from your diet every day. In this case, you are creating calorie deficit of 1000. 

If you want to lose 1 kg of your weight, you need to create calorie deficit of 7700. In this example, you are creating 1000 calorie deficit every day, you will lose 1kg of your weight in 7-8 days.

What to eat?

Try to eat protein rich food in every meal you eat because calories from protein are less fattening than calories from carbs and fat. 

Some Protein rich foods are chicken, egg, fish, Indian dal, milk products, soy products, beans, sprouts, and whey protein. 

Make sure you get plenty of fiber from foods because they are good for appetite suppression.
 
Some fiber rich foods are fruits, vegetable, whole grains and beans.

If you feel hungry at night, eat air-popped popcorn, handful of almonds or have a whey protein shake. 

The important thing is that you should not make wrong food choices.

Eat small meals, spread out over your waking hours. 

Your metabolism will work more efficiently (faster) when you eat small meals frequently. 

What NOT to eat?

Avoid empty calories. 

The “empty calories” have zero nutritional value. They are “full” of trouble. Avoid sugar rich foods such as ice creams, soft drinks, energy drinks, pastries, Indian sweets, tea or coffee with lot of sugar etc. Also avoid foods which contain lot of butter, mayonnaise or oil.  

Avoid midnight feasts. 

When you are sleep deprived, you are more likely to crave food high in fat and calories. 

What type of exercises is best for you?

Strength training is the best way to lose fat and sculpt your body.  

It is no surprise that I am a HUGE proponent of strength training. From an efficiency standpoint, no other type of exercise can give you better and fast results than strength training. 

The evening is best time for you to exercise. 

Since you are sleeping late at night or working in the night shift, your flexibility, strength, stamina, coordination and lung performance remain at their best in the evening. 

Not getting enough sleep is the single best way to destroy your health. 

Look what happens if you don’t get sufficient sleep for long term:

- Lack of sleep makes you fat. 
- Falling short on sleep increases belly fat. 
- Sleeping less hinders your muscle growth.  
- Poor quality sleep can negatively impact Human Growth Hormone Levels (HGH). 
- Lack of sleep decreases your sex drive. 
- Lack of sleep ages your skin.

How to get quality daytime sleep?

Darken your bedroom. 

Use darkening shades or curtains to keep your room dark and conducive to sleeping.

Make your bedroom quiet.
 

Wear earplugs or use sound-absorbing curtains or carpeting.

Let your family and friends know when you need to sleep undisturbed.
 

Ask family members to respect your sleep schedule. 

Manage your caffeine consumption.
 

Caffeine stays in your system for many hours. Try limiting your tea /coffee consumption several hours before you wish to fall asleep, so that your body has time to unwind.

Hold on tiger! I've got something to tell you.

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Whether you're completely new to fitness or a seasoned pro, this app will help you reach the next level. Give it a try.

Written by Sapna Vyas Patel , PhD in Nutrition Science and Dietetics
Sapna writes simple, easy to understand articles that are based on pure scientific evidence. She is one of the most popular fitness professionals in India and is followed on social media by fitness enthusiasts, nutritionists, dieticians, doctors, trainers, and professionals.

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