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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.

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