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Weight loss tips for working healthcare professionals in 2020

Friday, January 10th, 2020 | Blog

Christmas has come and gone and the New Year celebrations are now nothing more than a distant memory, and just like us you’re considering eating a little healthier throughout January. Healthy eating is difficult though, especially when you work full-time and you work in healthcare. The physical nature of the job requires you eat enough calories to sustain you through a shift, but there are often times where you have to miss a lunch break because something has come up.


This makes healthy eating as a healthcare professional difficult, which is why we’ve pulled together a few tips to get you started in 2020.

  1. Download a health and fitness app

A great way to start your New Year eating is by downloading a health and fitness app. Tracking your calorie intake and weight loss will help you stay focused on it for longer as you are able to see the changes. Most health and fitness apps will also provide meal ideas and other tips to help you on your weight loss journey. 

  1. Hydration is key

Hydration is vital in weight loss. Water not only makes you feel more full if ingested before eating a meal, but it is also a zero-calorie way of avoiding dehydration. Feeling peckish between meals? There’s a good chance water will help you stave off the urge to snack. If you want to add a little bit of flavour to your water, why not add a few slices of your favorite fruit. 


Nurses and healthcare professionals often find themselves incredibly busy during a shift, which sometimes leaves very little time for food. When you do find yourself low on time, it's important that you stay hydrated which is why you should always have your own clearly labelled water bottle to keep on shift with you!

  1. Eat sensible snacks

Just like any workplace, healthcare professionals are often bombarded with the temptation of sweet snacks. Cakes, donuts and chocolates are commonplace in breakout areas, and when you’ve been on your feet for the best part of eight hours they sure do seem tempting. This is why preparing your own snack box can really help in these instances.


There are lots of great healthy snacks you can take to work with you, including;

  • Trail mix 

  • Apples and peanut butter

  • Carrots and hummus

  • Nuts and seeds

  • Fruit 

  • Greek yoghurt

  • Hard-boiled eggs

  1. Get everyone involved

The best way to eat healthy and lose weight is to get everyone around you involved. Working together as a group adds accountability as you don’t want to let your work colleagues down. It may even be worth speaking with your manager to see if your employer can get involved by adding additional incentives.

  1. Eat regularly

Three-square meals a day may seem like a big task if you are working a 12 hours shift, but it’s important to try to stick to it as rigorously as you possibly can. Eating at key points throughout the day will not only ensure you keep your energy levels up during your shift, but it will also reduce the temptation to snack on sweet treats. 


Even though it may feel unusual, it’s important to follow this same mindset during night shifts. Even if you don’t feel hungry, getting regular meals will not only help you stay awake, but it will also reduce the likelihood of snack binges when you finally get home.

What tips do you have for eating healthily and losing weight while at work? Let us know in the comments below.


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