Hello, I am a 39 year old male that is 5'8" and 265lbs and I work 20 straight days on a night shift from 7pm to 7am. My job is a office type job but do go outside regularly. I have tried i think every diet to see how I can lose weight, but I think my job has a lot to do with it. I find that I am tired during my shift and cannot find the energy to work out during my shift or after. I eat fairly well, during my breakfast(7pm) I have 2 servings of protein and 3 cups of green salad. 1 hour later I am hungry, so I munch on some fruit and the odd, multigrain chips and very rarely some chocolate chip oatmeal cookies. Still I have not lost any weight and still tired. I can sleep during the day from 7:30 to 5:30 and doesn't help. What can I do to help myself lose weight and feel better. Thanks.
Well let me start by saying, I know where you are coming from I had worked midnight shift for 18 months when I was younger and It is very hard to maintain. The human body is not nocturnal and this said we are not meant to be up working night shift when we should be sleeping. Your body needs to get its best rest between the hours of 7pm and 7am in the morning to function up to its capacity. Studies have been done that state prolonged working on the night shift has been shown to increase certain diseases and takes a huge toll on your body. To answer one of your questions ,this is why you are so tired.
As for your weight this is another reason why you have no energy. You are extremely obese. Your proper body weight should be no more then 163lbs. Your current BMI IS 40.3, Normal BMI is no more then 25. At your current weight you are just looking for health issues to come up. You don't need a diet you need to make a life style change to be honest. I was there I know its not easy. You have to make up your mind and look at eating in a different way. Feeling hungry and making sacrifices that will help you live a better quality of life are worth it believe me.
Some simple foods that you can bring to work are Yogurt,Fruit,Vegetable snacks and oatmeal. Drink plenty of water while you are at work this helps to keep you full. When you are home eat lots of vegetables. Stay away from processed foods and fat filled foods. Stop eating fried foods. Eat 6 small meals no bigger then the size of your hand unless they consist only of vegetables.
I wish you the best and if you need any specific info feel free.
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