Increasing your metabolism can be a challenge while working contract assignments across the country, but there are several ways to establish a routine to stay fit while out on the road. Being a “road warrior” can take a lot of energy, from traveling across the country to working back to back shifts. Finding time to take care of yourself can be difficult, but by following a few of these easy healthy tips you can actually gain MORE energy!
Don’t Forget Cardio!
Cardio activities help burn the fat that covers your muscles, especially in the belly area. Combining aerobic exercise with strength training can give you a more slimming look. Even 20 minutes a day can make the difference! Walk around the hospital or outside the parking lot during your break or jump on the treadmill at your housing property for a half hour. It will pay off! Persistence is key.
Never Skip Meals.
I know…easier said than done, right? When you’re working a 12 hour shift and struggling to find a break, this can be difficult. However, experts say that eating six small meals a day can help you avoid blood sugar “spikes” and help curb your desire to binge. If you feed yourself well throughout the day, you’ll learn to understand when your body really needs food. If you starve yourself, you will not make good choices for your next meal. Make time to snack on healthy items throughout the day.
Sleep Tight….
It’s important to get at least 7-8 hours of sleep every night. A recent study from Case Western Reserve University found that, on average, women who sleep for 5 hours or less per night are 32% more likely to gain weight than those that get at least 7 hours of sleep. If you work nights, do whatever it takes to maximize your sleep time. Cover the windows with blankets, wear ear plugs, have some “white noise” going on the background…whatever it takes, don’t deprive yourself of much needed sleep!
Drink More Water!
Studies show that drinking 16 ounces of water at a time can increase your metabolic rate by 30%, burning an extra 24 calories. Cool water is recommended because the body uses more calories warming it up to your body temperature. If you aren’t a big fan of water, spice it up a little! There are plenty of products on the market now that are flavored and contain hardly any calories or sodium at all.
Control what you can Control.
Take time out for yourself, manage your free time wisely, and only commit to those events that you can. It’s okay to say no sometimes! This will help you keep your stress levels down, if you only take on only what you can handle. Many studies have found a link between high stress levels and weight gain. We are more prone to eating more when we are stressed out. There are plenty of de-stress exercises out there that do not take up a lot of time. And remember……BREATHE!!