I work night-shift as a nurse and feel like i have gained weightdue to my bodies un natural internal clock. how can i lose the weight and keep it off?

Weight: Shift work is hard on the body and mind. A number of hormone cycles are potentially disrupted by sleep/ wake cycle changes. Weight is still mostly affected by calories in vs. Cal. Burned. Keep a food diary to track your intake. Reduce carbs, more veggies, proteins. Find a good exercise routine , avoid snacks at work. Get full 8 hrs sleep.Consider a personal trainer to help. Hot yoga may help