However, workers on fixed night shifts and workers on rotational shiftwork schedules have much in common due to the constantly changing schedules, night work and potential disruption to family and social lives. The length of a shift can vary between 8 and 12 hours.
You'll need to burn an extra 250 calories per day to lose Â½ pound per week and 500 calories per day to lose 1 pound per week. A 140-pound person can burn approximately 330 calories by walking for 60 minutes at a pace of 4 miles per hour.
To Lose Weight. To lose 1 pound a week, you need to cut 500 calories per day. You can do this by eating less, exercising more, or both. Try these strategies: 1  Cut 250 calories from your daily diet.2  Thatâs about one 20-ounce regular soda. 3  Burn an extra 250 calories through physical activity.o lose 1 pound a week, you need to cut 500 calories per day. You can do this by eating less, exercising more, or both. Try these strategies: 1  Cut 250 calories from your daily diet.