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How To Lose Weight During Night Shifts? (with DIET PLAN)

So, I had a manager, who had the most useless night shift tracker. Because inspite of that tracker, he would just randomly assigns night shifts. Especially to me. And because of that I had indigestion, constipation, lack of sleep, I even put on a lot of weight.

These timings not only screw up our health, our personal life and but also our sleeping patterns. We become Zombies.

And unfortunately, in India specially, most of us suffer from this situation because today’s video is one of the most requested videos of our channel. So I thought its high time we talk about it.

Today I am going to tell you, how to get healthy and lose weight while you are working in the night shift and also, PFB the Diet Plan as mentioned in the video:

Meal 1: 6:30 AM

– Omelette with Toast
– Idly + Chutney
– Peanut Butter with Brown Bread

Sleep: 7:30 AM

Meal 2: 3 PM

– Paratha
– Poha/Upma
– Idly/Dosa with Chutney

Meal 3: 6 PM

– Salad + Sabzi / Dal/ Paneer / Chicken + Roti/Rice + Curd

Meal 4: 9 PM (Snacks)

– Veg Sandwich
– Roasted Chana Salad
– Eggs
– Fruits (Local Seasonal)
– Dry Fruits
– Puffed Rice (Bhel)
– Green Tea/Coconut Water/Sugar Cane Juice/Butter Milk


– Samosa /Kachori/anything Fried
– Anything out of a vending machine – Packaged Foods
– Aerated Drinks

Meal 5: 1 AM

– Khichdi + Raitha + Cucumber
– Paneer / Sabzi + Roti

Meal 6: 2 AM

– Tea/Coffee

General Guidelines:

– Keep hydrating yourself throughout the day.
– I’ve not mentioned the quantities, because what’s too less for me might be too much for you. So eat slowly and pay attention to your food so that you stop when you are not hungry anymore.
– Whenever you plan to workout, have a local season fruit as your pre-workout.

I hope this helps! 🙂


What Exercise is Best For Weight Loss:
15 Min Beginner Home Workout:
How To Lose Arm Fat:


#TheUrbanFight #NightShifts #DietPlanForNightShift #HowToLoseWeightDuringNightShifts


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  1. My shift is 6.30pm to 3.30 am pls tell me diet plan

  2. Hye 'my shift timing is sucks '2.30 am to 11.30 and my office is far away from my place so my cab took me at 12 .00 am and drop me at 1. PM ' I put on weight 15 kg now I m 85 kg and I am suffering from pcod ' plz tell me how to manage my lifestyle

  3. Can you give some ideas about how to follow diet during early morning shift? (5am to 2pm)

  4. Hi dear
    My shift is from 4.30pm to 1.30
    Can u please help me with my diet I leave house by 3pm..I reach home by around 2.30 am to 3 ..i sleep and i get up around 9 to 10..and have banana and have my lunch at around 1 o clock..can u please help me with healthy diet plan so that I dont spoil my health

  5. One of the most imp videos..💛 I am following u since last few yrs when u had only 11k subscribers..U r going good gal 🙏💪

  6. M doing rotational shift one month night and one month day pls Suggest diet plan

  7. Mam, can u make video on how to wake up early

  8. Nice information thanks
    I am also doing night shift

  9. Pls avoid Hindi conversation in your Videos. Since I can't understand so I'm may disconnects the flow to watch

  10. I work 2 to 11 shift by the time I came home its 12.30 Thn I cook food and all eat I sleep like around 4 am and wake up around 11. 30 n gett ready n go to work this shifts are making me gaining weight please can you help me that how can I loose my weight in 2 years I have gained 5 kg.. And I cnnt loose this weight please help. Me

  11. Hello

    Firstof all I am thankful to you because no one gives a response as that much you give for night Shit people. And also I love your all the videos that was amazing and create a useful information stuffs. One more request from my side while talking are explain something can you be little slower Becucse it's heart to your with a same speed your speaking

    Finally thank you so much love you 😍 😘 😘

  12. My shift starts at 7pm-6am…. could you tell something about that

  13. Day by day u r looking beautiful

  14. Where can we accommodate Milk consumption in your diet plan provided?

  15. I work in rotational shift!! My body clock is already confused. Need your advise on this

  16. Thank you for another helpful video didi. I really need help from you. I'm working in 6pm to 3am shift and I've pcod too. I'm gaining weight and unable to treat pcod. please please please didi give me some diet plans, tips and workout timings for my shift. please didi i need this right now.

  17. How about rotational shifts?? where your shifts changes every 2 freeking weeks!!! with no option to quit the job 🙁 I'm dyingg

  18. Thank u so muchhhhhhh dear . .😘😍😍😍

  19. Can you please do a video on rotating shifts and how to stay healthy?

  20. I love u……… You are awesome…….. ☺️

  21. ur life sucks, stick to it .. Epic!

  22. Can u suggest diet for split shift too please

  23. I've been a shift worker for 17 years I have lost over 20kgs and kept it off for 7. Here's how I plan my workouts and meals

  24. Hey noodles i have started ur suggested videos for weight loss i want one more suggestion for the sagging stomach to get tighten again can u plz

  25. Hae.,I got ur link.,Already told that am in night shift.Not any office work.,As an field technician i must be in field.,My evening food time is 5PM.,Totally avoided Rice and Chappathi at the evening food,only taking 2 piece of fish or some boiled vegetables with veg salad.,But for the mid night 11.15PM my food timing,i am taking some either 2 piece of chicken,fish or boiled Broccoli,veg salad.,Early morning 4.45AM i am taking a cup of lemon honey in empty stomach.,Also my morning food timing is 6.40AM,taking some corn flakes with milk or dosa or idli.,Doing some basic exercises 20 push up,sit up and 3 minutes of breathing exercise.,I am following this hardly for the past 21 days,but no change.,Anything to change in my food style?!.,

  26. Is 'not working "the night shift at all"' really practical?! There are some individuals who are life savers by profession, who MUST work night shifts. For instance, EMTs, Public Safety Dispatchers, Law Enforcement, ER doctors and nurses… the list goes on and on. What if these individuals did 'not work the night shift?'

  27. I just subscribed you last night no one else uploaded this video which it takes more importance in my life everyday thanks a lot for this video love you 😍😍😍 but i need exact time table about food,snacks this night shift schedule

  28. This video made me to subscribe to ur channel and hit the bell icon just loved it hope this might work for me to lose weight as I work in night shifts completely…

  29. Can u please make a video for teens, how they can lose weight while exams or on just regular school days

  30. I like the way u talk and very sensible

  31. My husband is in police department so he come late night so that's why my sleep is only 5 hour can I take a nap for 2 hour

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