Step 1: Fix the real drivers • Sleep timing (critical with night shift) * Anchor a fixed sleep window (even if daytime) * Craving control strategy (not willpower) * Keep junk out of environment * Structured meals every 3–4 hrs (avoid long fasting → binge) Step 2: Nutrition (make it “hard to overeat”) • Protein target: 1.2–1.5 g/kg/day • High-volume foods: vegetables, fiber • Replace—not restrict—junk (e.g., fruit + protein instead of snacks) Step 3: Training upgrade • Strength training 3–4x/week + daily steps (8–10k) • Avoid overtraining → it increases hunger Step 4: Check medical contributors • Thyroid (TSH) • HbA1c / insulin resistance • Vitamin D, B12 Step 5: When to consider GLP-1

• Your issue is reward circuitry + routine disruption, not lack of knowledge • Night shifts increase ghrelin (hunger hormone) → cravings are biologically driven • “Perfect diet” fails—consistent, repeatable system wins • Track weekly average weight, not daily changes • Build a default routine, not motivation-based decisions ⸻

Try including more Protein and fibre in your diet to make you feel full