Shift Work/ Poor Eating schedule

Hypurchick

Just looking for some advice:

I work shift work , 12 hour shifts, alternating between 2 weeks of day ( 7 am-7 pm) and 2 weeks of nights ( 7pm-7am). I worked night shifts for 3 years, and just recently when back to the days.

My eating habits over the last 10 years or so ( from when I was in high school) were always poor. I would eat supper and a snack, and that's it. Now That I am trying to eat properly ( healthier foods, more frequent meals) I am gaining weight.

Is this normal? How long will it take before my body adjusts and I don't keep gaining?

Anybody have any advice for balancing meals and snacks over a night shift?

bitterbrownie

it's the amount of calories that you need to look at, not when you consume them

have you worked out your calorie needs for the day? if so, then decide how you want to spread them out - most people find "grazing" or eating frequent, small meals helps because they don't feel so hungry due to eating more often

but if you want to eat 3 meals and no snacks, then go for it

for me, it's the amount of calories, not when i eat them

rileysowner

Meal timing is irrelevant. You can eat one meal or nine and it makes no difference for weight gain or loss. It is all about how many calories are consumed. I am guessing since you are eating more frequently, you are eating more food. Log every single thing you eat to see. I would suggest you get your goal calories using this site setting your goal loss per week at 1 pound. I have no idea of what sort of job you do, but since it is shift work, I am guessing it is not a site behind a desk sort of work, so set your activity level appropriately. Also, it really helps if you open your food diary up. Without it everything I say is really guess work. Oh, measure your portions carefully. A kitchen scale and measuring cups and spoons are a must.

Just so you know when I eat small frequent meals I always feel hungry. Do what works for you whether that is 2 meals or 6 or somewhere in between.