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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