Shifting the weight on shifts.

[Treach]

Ok, this is my first post. I thought I'd share a problem that other people may have, shift work. It's very easy for me to eat too much when on different shifts each week because I can't really fall into a habit of eating at set times.

Another factor is my sleep patterns are all over the place, something you'd think a person would get used to after 4 years, this means if I wake up early I am more likely to eat more as I am spending more time awake.

I'm looking to lose about 4 stone, to get me back into the middle of the healthy zone. I am a slave to my sweet tooth, but I do enjoy fruit and veg. I'm going to try the smaller plate tip to cut down on portions but it is snacking that is really going to be difficult to get to grips with.

If anyone has had a similar experience, any help would be appreciated.

[alex7ra]

I think it would be good for you to concentrate on the type of food you eat rather than the portion sizes or the calories.

At meal times try and make sure half your plate is full of salad or vegetables (and I mean healthily cooked veg not roast potatoes!). And have healthy cuts of meat or fish with it.

Have a big supply of healthy snacks available; boiled eggs, carrot sticks and homemade hummus, fruit ( I have a banana for when I am really hungry or some grapes or berries for when I want something sweet) or even a small amount of dark chocolate if you are a chocoholic like me!

I also fill up on tea - Twinings do this buttermint tea which is just deliciously sweet.

Good luck.

[Treach in reply to alex7ra]

Very true, I do do a lot of mood eating as well, when I'm feeling low I head towards the sweet, unhealthy foods that give me a quick energy fix. Then when my energy levels drop, so does my mood and I can get stuck in a vicious cycle.

Looking in the cupboards I have a large stock of unhealthy snack items. I will definitely take your advice and swap out most of it for healthier options.

I don't count potatoes as a veg tbh, they're more carbohydrates.

I don't actually drink hot drinks, I know I'm a bit weird like that, I go for diluted squashes instead.

Any advice on eating healthy on shifts? It can really affect your mood.

[alex7ra in reply to Treach]

I think staying away from sugar would be really helpful as the sugar highs and lows and the insulin spikes have a terrible effect on mood.

I make sweet potato wedges to take into work, they are sweet and filling but have a low GI. I cut the sweet potato into chunks, spray with frylight olive oil add salt pepper and cumin, and then throw into the oven until they are cooked (about 45 minutes).

I also try and stay away from bread. So I take salads (even wholemeal pasta salads with lots of veg or couscous) rather than sandwiches.

I also take in pots of greek yoghurt with fruit I have chopped up (today was peach, strawberry and kiwi) with a tiny amount of all bran (probably about 10g).

You would be better off staying away from squash and just drinking water but maybe concentrate on the food first and have no added sugar squashes in the meantime.

[Treach in reply to alex7ra]

Definitely, all really good ideas, I work in a factory so all we are allowed track side is water.

I enjoy pasta and it is quite filling too. I don't eat quite enough salad of I'm honest.

The issue I often have with fresh fruit and veg is that it seems to go off before I get a chance to use it. I could probably get around that with better meal plans.

I certainly have plenty to think about.

[K1972 in reply to alex7ra]

Great advice 😀

[Jo4950]

it sounds like you are making a good start. My shifts have been varied and all over the place and I don't know whether I am coming or going.

Even though this caused me some problems to start with I to work on 3 meals a day and make sure I eat them spaced out. If I am on a late shift I eat my main dinner before I go and take a small meal to have at work, then when I get home I have my breakfast. It was hard at the start but I soon got into the flow.

Some days I have only a few hours sleep so I struggle not to eat chocolate or sweet things ( when you are tired it seems to be all you need/want) I try to have some healthy snacks in the fridge ready or eat fruit. I have also started to drink liquorish and peppermint tea. It's quite sweet so helps.

Good luck for the coming week.

[Treach in reply to Jo4950]

Amen to that, sugar cravings always come when I'm tired.

Fruit salad is always nice, when I can be bothered to prepare it. I think that's another problem, sweet unhealthy snacks don't require much preparation. I think I need to set aside some time, after shopping, to prepare healthier snacks so they are there when cravings start.

Good luck to you too.

[Jo4950]

I'm trying to get things ready when I feel ok and not too hungry.

Quark and low cal jelly mixed together is great and you can make loads and eat it all without feeling guilty. Or freeze low cal yogurt and grapes takes ages to eat but next to no time to sort.

Have a good week