Working the night shift offers benefits for many people, but it can interfere with your circadian rhythms and may lead to weight gain. This is because working at night alters normal hormone and metabolic function, according to a 2009 study published in "Proceedings of the National Academy of Sciences," and reported by U.S. News and World Report. However, the night shift doesn't mean you're doomed to being overweight. Some simple preparations help counteract weight gain and help you drop excess pounds.

Write It Down

The best way to ensure that you stick to healthy weight-loss habits is to plan your day. Write a weekly menu and shopping list so you know what you are going to eat and have all the ingredients on hand when it's time to cook. Plan the types of exercise that fits with your night shift schedule so you are ready when you have time to work out. Keep a food and exercise journal, which increases motivation, allows you to track your progress and keeps you personally accountable.

Pack Your Meals and Snacks

Most restaurants that remain open during night shift hours serve unhealthy foods, making it difficult to find a healthy option. Packing your own meals and snacks allows you to satisfy your hunger and prevents overdoing your calorie intake. Eating healthy foods during your shift also helps keep your energy levels up and prevents you from hitting the vending machine when hunger strikes. Fitness expert Namita Jain suggests bringing meals that focus on fruits, vegetables and whole grains. Oatmeal with sliced berries, whole-wheat bread topped with lean turkey, sliced tomatoes and cucumbers, and a mixed vegetable salad with whole-grain crackers are healthy options.

Work Exercise Into Your Schedule

Exercise is an important way to control your weight because it burns calories and protects you from weight-related health problems. Working the night shift might make it more difficult to fit in a workout. Many gyms are open 24 hours a day, giving you one option for before and after work or during your meal break. If you prefer other forms of exercise, write them into your schedule, which increases the likelihood that you'll get the exercise done. For example, take a walk after work and before you go to sleep or go for a bike ride before your shift starts.

Get Enough Sleep

A lack of sleep alters the levels of hormones that control your appetite, including leptin and ghrelin. When you don't get enough sleep, you may find yourself reaching for unhealthy foods more often. Many people who work the night shift skimp on sleep so they can be with friends and family during the day. Skipping sleep regularly can interfere with successful weight loss. The American Dietetic Association recommends getting seven to nine hours of sleep each day to prevent and counteract weight gain.

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