Stop eating like you work the night shift.
Do you have weight to lose around the midsection, do you stay up WAY later than you should, do you eat pretty much up until you go to bed, do you sleep in at the weekends.
You’re living the life of a night shift worker...
All of these are likely playing a HUGE role in your WEIGHT GAIN, stress levels, inflammation and sleep quality. In a 2015 study out of 156 participants, 50% at for 15 hours or more every day!
In other words, they ate pretty much all of the time they were awake! They also found that 25% of participants delayed their weekend breakfast by 2 hours, compared to breakfast timings during the week.
Even just this one shift of not having the SAME breakfast time can push your circadian rhyme out of whack and set you up for weight gain and lower quality sleep.
How many hours do you eat within a day?
How do you know how many hours you’re actually eating within a day? It starts with the first breaking of the fast, even if its a coffee or tea with milk or cream, count that at the start time.
The stop time would be right up until that last bite or mouthful of nuts or chips or veggies you have at night.
By reducing your eating window to ideally 7 am – 7 pm or 8 am – 8 pm (NO LATER) you will start to feel better, lose weight and sleep better. Your body needs time to rest and recuperate.
By closing your eating window by 7 pm this allows your digestion to get most of the heaving work done and out of the way before you go to bed – cutting back on inflammation and allowing you to drop into that deeper sleep you need to fully repair body-mind-spirit.
Why is structure important?
By creating a sleeping and eating schedule for the first 30 days of any weight loss program you’ll have structure, you won’t have to think too much about what to do and when.
It’s all in the PLANNING! Set your clocks! Make it a priority to go to bed at the same time every night (before 10pm) and wake up at the same time (no later than 7:30am) even at weekends!, this will set the tone for the next 30 days and you’ll be able to schedule your meals accordingly and power through this crucial time.
By eating like a shift worker, you tend to gain weight, for women of a certain age this can be rapid weight gain, sleep less and have more interrupted sleep.
I’ve found I’m actually hungry in the mornings now that I don’t eat past 7 pm and go to bed before 10 pm, my body loves the routine and now I can have an awesome breakfast that I truly enjoy sitting down to.
Essentially if you treat your body the way it was meant to be treated and treat it with kindness, it will pay you back in kind. It will reduce the inflammation, reduce the spare tire you’ve been carrying around for a while now and help you sleep more soundly.
Your body strives to find homeostasis = balance, and when we give
Do you find you live like a shift worker even though you don’t? Leave a comment as we would love to hear from you
You might want to check out this article as well: //healthland.time.com/2012/04/12/why-shift-work-and-sleeplessness-lead-to-weight-gain-and-diabetes/
Want to Shift & Lift your life and discover how to lose weight without the stress and consciously create the life of your dreams? – check out our next FREE – LIVE – Masterclass here: //yourholisticfit.com/webinar/
Love Maggie & Sally
Reference: Occupational & Environmental Medicine 58, no 11 (2001)
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