Work Nights and Still Shed Pounds
Question: How can you maximize your weight-loss potential when you work night shifts and sleep during the day?
(from reader Andrew Browne)
Answer: There’s no doubt that when working nights, your bottom-line—a.k.a. earning your paycheck—butts up against your waistline.
Research shows that shift work decreases levels of leptin, a hormone that tells your brain when it’s time to stop eating, and increases the hunger hormone ghrelin.
“But you can still get lean and stay lean when working nights," says Bill Hartman, P.T, C.S.C.S., a strength coach in Indianapolis."The important thing is to maintain consistency.”
He suggests sleeping seven to eight hours per 24-hour cycle with a regular bedtime and wake time, while also sticking to this schedule on your days off.
“Jumping between schedules is like changing time zones and being in a constant state of jet lag,” Hartman says.
In addition, get some natural sunlight when you can. As much as your schedule may suck, getting outdoors for some daylight is an advantage many 9-to-5ers don’t enjoy.
“Natural sunlight promotes the production of serotonin, a neurotransmitter in your brain associated with happiness and well-being,” Hartman says. “Low serotonin can lead to depression and kill your motivation to stick with an exercise program.”
Finally, write your program down in detail. It eliminates the bargaining that goes on in your mind when deciding whether to go to the gym or take a lap through the drive-thru—no matter how tired you are, the decision is already made.
View other weight-loss questions submitted by Men's Health readers.
-
The Great Calorie CON!
I remember going to my first nutrition class at Penn State. I was eage
-
TNT Diet: Women and Weight Loss
But because one of the driving principles of our plan is to that you m
-
Danger of Weight Loss Supplements
Having trouble losing weight? Taking a diet pill isnt the answer. In f
-
Weight-Loss Strategies
WHEN I WAS A KID, my father was the fattest person I knew. He was 6 fe
-
Weight Loss: Abs Diet Workouts
WORKOUTS If youve reached a plateau using our regular Abs Diet circuit
-
How to Predict Servng Size
That jumbo slice of pizza is more than one serving, but try telling th
- DON'T MISS
- The Mindset You Need to Stop Overeating
- Satisfy Cravings with THESE 9 Snacks (Hello dark chocolate)
- Weight-Loss Strategies
- Achieve weight loss with the Abs Diet and whey protein powder
- How Winners Get Back to Losing:
- Diet Strategies: Fat Reminder
- Healthy E ing and Exercise
- How Clearing Your Plate Makes You Gain Weight
- Abs Diet- Interval Training Tips at MensHealth.co
- Diet Strategies: Weight Loss Drinks
