How to Lose Weight Working the Night Shift
Weight Loss,  Nutrition at Work

How to Lose Weight Working the Night Shift (21 Smart Tips)

Working the night shift can be challenging, but it doesn’t mean that you can’t achieve your weight loss goals.

According to the National Health Interview Survey (NHIS 2015), among US workers shift work (any alternative shift) is significantly common by 26,61%. Frequent night work is also worth paying attention to among US Workers. (7,6%)

In fact, with the right strategies and a positive mindset, you can transform your night shift routine into a health-boosting opportunity.

In this article, we will explore the unique challenges that night shift workers face when it comes to weight loss and provide you with practical tips to overcome these obstacles and reach your desired weight – How to lose weight working the night shift?

Table of Contents

Understanding the Challenges of Losing Weight on the Night Shift

Understanding the Challenges of Losing Weight on the Night Shift

Working during the night can disrupt your body’s natural circadian rhythm, which affects your metabolism.

Research shows that night shift workers are more likely to experience metabolic disorders, such as obesity and diabetes.

Using Framingham scores, 211 workers of both genders between the ages of 30 and 64 were assessed for cardiovascular risk in a public university in Brazil.

The study’s findings showed that night workers had higher cardiovascular risk (28%) and SAH (Subarachnoid Hemorrhage) prevalence (33.4%) than day workers (Pimenta,2012).

In a worker health research conducted at seven French hospitals, participants were assessed twice, and it was shown that night workers’ systolic arterial pressure was 2.5 mmHg higher than day workers’. (Gaudemaris,2011)

The disruption to your internal clock can lead to hormonal imbalances, making it more difficult for your body to process food and burn calories efficiently.

But don’t lose hope!

By making small changes to your lifestyle and habits, you can navigate these challenges and achieve success on your weight loss journey.

The Impact of Shift Work on Your Metabolism

Imagine your metabolism as a well-oiled machine that runs smoothly throughout the day, burning calories effectively.

Normally, Higher leptin levels suppression of food intake

However, when you work the night shift, this machine tends to slow down, leading to a sluggish metabolism: The body wants to sleep and rest.

This slowdown is often caused by an decrease in leptin, a hormone that regulates appetite and energy expenditure. (Saad, 1998)

Studies have shown that night shift workers have lower levels of leptin.

Lower leptin levels are associated with encouragement of food intake making it easier to gain weight.

To combat this, focus on nourishing your body with nutritious foods that promote a healthy metabolism and energy levels. These foods should be rich in healthy fat and protein.

Additionally, the disruption to your circadian rhythm can also affect your body’s insulin sensitivity, which plays a crucial role in how your body processes carbohydrates.

( P.S. :Insulin determines whether the body is going to use carbohydrates as fuel or lipids as fuel. Using carbohydrates is usually associated with weight gain; using lipids and fat acids is associated with weight loose; if applied correctly. )

Shift work has been associated with insulin resistance, meaning your body may struggle to regulate blood sugar levels effectively.

To counteract this, consider incorporating more healthy fat options such as olive oil and fish oil ( Omega 3 rich) into your diet, which provide sustained energy and helping to stabilize blood sugar levels, by not increasing insulin levels.

Shift work has a significant impact on metabolism, increasing the risk of obesity and metabolic disorders such as

  • insulin resistance,
  • diabetes,
  • and dislipidemias

(Zimberg, 2012Tsvetkova, 2019).

This is due to factors such as

  • sleep deprivation,
  • circadian desynchronization,
  • and changes in diet and physical activity

(Brum, 2015).

  • The quality of the diet and
  • irregular timing of eating among shift workers

may also contribute to these metabolic issues (Lowden, 2010).

Therefore, interventions to improve the health burden of shift work should focus on these factors, including

  • exposure to bright lights during night shifts,
  • melatonin use,
  • shift regularity,
  • dietary adaptations,
  • and the management of nutrition.

The Role of Sleep Deprivation in Weight Gain

Sleep deprivation is a common struggle for night shift workers, with sleep disturbances being a significant challenge.

Lack of sleep affects the hormone ghrelin, which increases hunger and reduces the hormone leptin, which signals fullness.

In the nutritional point of view, sleep deprivation seems to increase appetite and the preference for
foods containing more energy
. (Taheri,2004) & (Naitoh,1976)

The Relationship between BMI, Sleep Duration and Weight Gain

The combination of increased appetite and decreased satiety can lead to overeating and weight gain.

Taheri,2004 found a significant U-shaped curvilinear relationship between average nightly sleep and BMI after adjustment for age and sex.

The Relationship between BMI and Average Nightly Sleep
Source: Taheri,2004 The Relationship between BMI and Average Nightly Sleep

The minimum BMI was predicted at 7.7 h of average nightly sleep.

The most striking portion of the curve was for persons sleeping less than 8 h (74.4% of the sample), where increased BMI was proportional to decreased sleep.

An increase in Body Mass Index from 31.3 to 32.4 (+3.6%) corresponded approximately to an average nightly sleep duration decrease from 8 h to 5 h, as estimated at the mean age (53.1 y) and sex distribution (54.4% male) of the sample with available sleep diary data.

Therefore, it is crucial to prioritize quality sleep; in order to stay at healthy weight with a BMI 25 and lower.

Create a soothing sleep environment and establish a consistent sleep routine to ensure you get the restorative sleep you need to support your weight loss efforts.

In addition to regulating appetite hormones, sleep deprivation can also impact your cognitive function and decision-making abilities.

When you’re tired, you may be more prone to making impulsive food choices or relying on quick, unhealthy options for convenience.

To counteract this, plan and prepare your meals in advance, ensuring you have nutritious options readily available.

This will help you resist the temptation of reaching for unhealthy snacks during your night shift.

Overcoming the Obstacles of Late-Night Eating

Overcoming the Obstacles of Late-Night Eating

Late-night snacking can be a tempting habit, especially during those long hours on the night shift.

The darkness and fatigue make it easy to reach for unhealthy, calorie-dense snacks.

However, with a little awareness and planning, you can overcome this obstacle.

Stock your workplace with healthier alternatives like

  • fresh fruits,
  • nuts,
  • and yogurt.

These options are satisfying, provide essential nutrients, and can help curb your cravings.

Remember, nourishing your body with wholesome foods is key to achieving your weight loss goals.

Furthermore, it’s important to pay attention to your eating patterns and establish a structured meal schedule.

Aim to have regular, balanced meals throughout your night shift, including a combination of

  • lean proteins,
  • whole grains,
  • fruits,
  • and vegetables.

This will help keep you satisfied and prevent excessive snacking.

Additionally, staying hydrated is crucial, as dehydration can often be mistaken for hunger.

Keep a water bottle nearby and sip on water regularly to ensure you’re adequately hydrated.

Lastly, consider incorporating physical activity into your night shift routine.

While it may seem challenging to find time for exercise, even short bursts of activity can make a difference.

Take short walking breaks during your breaks or consider incorporating stretching exercises into your routine.

Physical activity not only helps burn calories but also boosts your mood and energy levels, making it easier to stay motivated on your weight loss journey.

21 Innovative Tips for Losing Weight While Working the Night Shift

Losing weight while working the night shift can be challenging, but it’s entirely possible with the right strategies and mindset. These 21 innovative tips will help you achieve your weight loss goals:

Prioritizing Nutrition:

  1. Plan Balanced Meals: Prepare well-balanced meals with healthy fat acids (Omega 3-rich), lean proteins, whole grains, and plenty of vegetables before your shift.
  2. Intermittent Fasting: Consider intermittent fasting by skipping a meal during your night shift to reduce calorie intake.
  3. Colorful Plate: Fill your plate with a variety of colorful, nutrient-dense foods to ensure you get a range of vitamins and minerals.
  4. Avoid Mini-Meals: Do not opt for smaller, more frequent meals to keep your metabolism active. This behaviour will result in increase of insulin levels with each small calorie intake. Thus,in return, will contribute to use carbohydrates as primary energy source of the body instead of lipids, which will lead to an increase in appetite in 1,5 hours, fatigue and weight gain , afterall.  Furthermore, recent prospective research has demonstrated a significant increase in disease risk with a high meal frequency (≥6 meals/day) as compared to a low meal frequency (1–2 meals/day). (Paoli,2019)

Healthy Snacking:

  1. Smart Snacking: Choose healthy, satisfying snacks like Greek yogurt, nuts, or carrot sticks to curb nighttime cravings.
  2. Protein-Packed Snacks: Snack on protein-rich options like cottage cheese or jerky to keep you feeling full.
  3. Portion Control: Use small containers or Ziploc bags to pre-portion snacks and avoid mindless munching.

Stay Hydrated:

  1. Water Reminder Apps: Use apps that remind you to drink water throughout your shift to stay hydrated.
  2. Infused Water: Make drinking water more exciting by infusing it with fruits or herbs for flavor without added calories.
  3. Hydrating Foods: Include hydrating foods like watermelon, cucumber, or celery in your snacks and meals.

Meal Timing Matters:

  1. Nighttime Breakfast: Have a substantial breakfast at the beginning of your shift to fuel your body effectively.
  2. Lighter Dinner: Opt for a lighter meal halfway through your shift to avoid going to bed with a full stomach.

Mindful Eating:

  1. No Distractions: Avoid eating while working or watching TV; instead, focus on your meal to prevent overeating.
  2. Chew Slowly: Chew your food slowly and savor each bite to allow your body to recognize fullness.
  3. Food Journaling: Keep a food diary to track your meals, snacks, and emotions related to eating.

Exercise and Activity:

  1. Pre-Shift Exercise: Incorporate a short workout or stretching routine before your shift to boost your metabolism.
  2. Active Breaks: Take short, active breaks during your shift to stretch or walk around to stay alert and burn calories.
  3. Post-Shift Workout: Consider hitting the gym or doing a home workout after your shift to enhance your metabolism.

Sleep and Weight Loss:

  1. Quality Sleep: Prioritize getting quality sleep during the day to maintain a healthy metabolism.
  2. Sleep Environment: Ensure your sleep environment is conducive to rest with blackout curtains and white noise machines.
  3. Blue Light Blocking: Use blue light-blocking glasses before bedtime to improve sleep quality by reducing exposure to artificial light.

Losing weight while working the night shift may require some adjustments and creativity, but it’s entirely achievable.

By implementing these innovative strategies and staying committed to your goals, you can work toward a healthier, more balanced lifestyle, regardless of your work hours.

Navigating Night Shifts for Weight Loss: An Evidence-Based Approach

Working the night shift presents a unique challenge when it comes to maintaining a healthy weight.

The circadian rhythm, a finely tuned internal body clock, governs various physiological processes, including metabolism and sleep-wake cycles.

Disrupting this natural order can lead to a cascade of effects that impact weight regulation.

In this article, we’ll explore the scientific underpinnings of losing weight while working the night shift, emphasizing strategies rooted in medicine, psychology and evidence-based practices.

1. Circadian Rhythm Disruption and Weight Gain:

Numerous studies have shown that night shift workers are at a higher risk of obesity.

This risk is primarily attributed to the misalignment of their circadian rhythm with their working hours.

When our body clock is out of sync with our daily activities, it can disrupt our sleep patterns and eating habits, leading to weight gain.

Scientific Evidence: Disrupted sleep patterns can lead to an increased intake of energy-dense foods. (Chaput,2014)

Sleep-deprived individuals often experience alterations in hormones like ghrelin and leptin, which regulate appetite.

This leads to an increased craving for unhealthy, high-calorie foods.

2. The Power of Timing:

The timing of meals can significantly impact metabolic processes.

While it may be unconventional, adjusting your meal timing to align with your night shift can have a positive effect on weight management.

Aim to consume your largest meal when you start your work shift, providing your body with the necessary energy to function optimally.

Scientific Evidence: This approach helps regulate hunger and reduces the likelihood of late-night snacking, which is often associated with impulsive, unhealthy food choices driven by sleep deprivation. (Paoli,2019)

3. Mindful Eating:

Scientific research highlights the importance of mindful eating in weight management.

Mindful eating involves paying close attention to the sensations of eating, such as taste, texture, and hunger cues.

When you work nights, practicing mindful eating can be particularly beneficial in controlling calorie intake.

Scientific Evidence: Mindful eating can increase satisfaction with meals, reduce overeating, and help individuals make healthier food choices. (Nelson,2017)

4. The Role of Stress:

The stress of night shift work can be a significant factor in weight gain.

Psychological stress, such as feeling overworked or fatigued, can trigger emotional eating, leading to weight gain over time. (Serin,2018)

Scientific Evidence: Stress is linked to the release of cortisol, a hormone associated with fat storage, particularly in the abdominal area. (Moyer,1994)

Mindfulness-based stress reduction techniques can help mitigate this effect and promote weight loss.

5. Physical Activity and Weight Loss:

Regular exercise is a cornerstone of weight management.

Incorporating physical activity into your routine before or after your night shift can have a profound impact on your weight loss efforts. (Cox,2017)

Scientific Evidence: Exercise releases endorphins, which can improve mood and reduce stress. (Sharma,2006)

This can counteract the psychological factors that lead to emotional eating and weight gain during night shifts.

6. Sleep Quality Matters:

While working the night shift, it’s essential to prioritize sleep quality.

Create a sleep-conducive environment by using blackout curtains and maintaining a consistent sleep schedule, even on your days off.

Scientific Evidence: High-quality sleep is crucial for regulating hunger and appetite hormones. (Prinz,2004)

Improving sleep can help reduce cravings and unhealthy eating patterns associated with night shift work.

7. Self-Monitoring and Accountability:

A 2019 research of Compernolle, suggests that self-monitoring is an effective strategy for behavior change.

Keep a journal to track your food intake, exercise, and sleep patterns. This can help you identify areas for improvement and stay accountable to your weight loss goals.

Psychological Evidence: Self-monitoring enhances awareness and encourages self-regulation. (Ellis,1994) It allows individuals to recognize patterns and make informed decisions about their eating and exercise habits.

Conclusion: An Evidence-Based Approach to Night Shift Weight Loss

Losing weight while working the night shift is a challenging endeavor, but it’s not insurmountable.

Aligning meal timing with work hours, practicing mindful eating, managing stress, engaging in regular exercise, prioritizing sleep quality, and self-monitoring are evidence-based strategies that can lead to success.

Remember, the journey to weight loss is unique to each individual, and perseverance is key.

Creating a Healthy Meal Plan for Night Shift Workers

Eating a balanced diet is vital for night shift workers to maintain optimal performance and support weight loss. Here are some tips to create a meal plan that works for you:

The Importance of Balanced Nutrition for Night Shift Workers

Think of your body as a high-performance vehicle that needs the right fuel to function efficiently.

Prioritize nutrient-dense meals that include lean proteins, whole grains, and a variety of fruits and vegetables.

These foods provide the

  • vitamins,
  • minerals,
  • and antioxidants

your body needs to thrive, regardless of the hour.

When it comes to lean proteins, consider incorporating options like

  • grilled chicken breast,
  • salmon,
  • or tofu into your meals.

These protein sources are not only rich in essential amino acids but also provide omega-3 fatty acids, which have anti-inflammatory properties and support brain health.

Whole grains, such as brown rice, quinoa, and whole wheat bread, are excellent sources of complex carbohydrates.

These carbohydrates provide a steady release of energy, keeping you fueled throughout your night shift. Additionally, they are rich in fiber, which aids in digestion and helps maintain a healthy weight.

Don’t forget to include a variety of fruits and vegetables in your meal plan.

Dark leafy greens like spinach and kale are packed with vitamins A, C, and K, as well as iron and calcium.

Berries, such as blueberries and strawberries, are loaded with antioxidants that protect your cells from damage caused by free radicals.

Meal Prepping Tips for Busy Night Shifts

Meal prepping can be a game-changer for night shift workers.

Spend some time each week planning and preparing your meals in advance.

This will not only save you time and energy but will also ensure that you have healthy options readily available during your shifts.

Consider investing in airtight containers to keep your meals fresh.

Mason jars are a great option for salads, layered with colorful vegetables, protein, and a homemade dressing.

You can also prepare stir-fried dishes or roasted vegetables and portion them into individual containers for easy grab-and-go meals.

Experiment with different recipes to keep your taste buds excited about healthy eating.

Try new seasonings, herbs, and spices to add flavor without relying on excessive salt or sugar.

Incorporating a variety of cuisines, such as Mediterranean, Asian, or Mexican, can also help keep your meals interesting and enjoyable.

Healthy Snack Options to Keep You Energized

When hunger strikes during the night shift, be prepared with wholesome snacks that provide sustained energy.

Opt for protein-rich options like Greek yogurt, hard-boiled eggs, or a handful of almonds.

These snacks will keep you feeling satisfied and energized, preventing late-night cravings and overeating.

In addition to protein, healthy fats can also help keep you satiated.

  • Avocado,
  • nut butter,
  • Olive oil,
  • and chia seeds

are excellent sources of healthy fats that can be added to smoothies, oatmeal, or whole-grain toast for a satisfying snack.

Don’t forget about hydration at work! ( You may use our Daily Water Intake Calculator to determine how many liters to drink per day)

Staying hydrated is essential for overall health and performance.

Keep a reusable water bottle with you during your night shift and aim to drink water regularly.

You can also infuse your water with fruits, herbs, or cucumber slices to add flavor and make hydration more enjoyable. ( Be cautious with fruits, tough. Keep them small omitting excessive sugar intake!)

Remember, creating a healthy meal plan for night shift workers is all about balance and consistency.

By prioritizing nutrient-dense meals, meal prepping, and choosing wholesome snacks, you can fuel your body effectively and optimize your performance during your night shifts.

Incorporating Exercise into Your Night Shift Routine

Regular physical activity plays a crucial role in weight loss and overall well-being.

Here are some tips to help you stay active during your night shifts:

Finding the Right Time and Type of Exercise for Night Shift Workers

Discovering the best time to exercise can be a personal journey.

Experiment with different routines and find what works best for you.

Some night shift workers prefer to exercise before their shifts, while others find it more beneficial to engage in physical activity during their breaks.

Additionally, consider incorporating a mix of cardio and strength training exercises to maximize calorie burn and muscle maintenance.

Tips for Staying Active During Breaks and Downtime

Make the most of your breaks and downtime by incorporating movement into your routine.

Take short walks, stretch, or do bodyweight exercises such as squats or push-ups.

These activities not only help improve your physical fitness but also enhance your mental alertness and productivity during your shifts.

Exercise Ideas for Night Shift Workers with Limited Space

You don’t need a fully equipped gym to stay active during your night shifts.

Embrace the power of bodyweight exercises!

Whether it’s lunges, planks, or burpees, these exercises can be done in a small space and require no equipment.

Remember, getting your heart rate up and moving your body, even for a short period, can make a significant impact on your overall fitness and weight loss goals.

Managing Stress and Mental Well-being on the Night Shift

The night shift can take its toll on your mental well-being. It’s important to prioritize self-care and implement strategies to manage stress effectively. Here are some tips to support your mental well-being:

The Impact of Night Shift Work on Mental Health

Working irregular hours can disrupt your social life and affect your emotional well-being.

Research suggests that night shift workers have an increased risk of mood disorders and anxiety.

If you find yourself struggling with your mental health, consider seeking support from loved ones, joining support groups, or speaking to a mental health professional. Remember, you are not alone, and reaching out is a sign of strength.

Coping Strategies for Reducing Stress and Anxiety

Acknowledge the stressors that come with working the night shift and develop coping mechanisms to navigate them.

Engage in activities that help you unwind and relax, such as reading, listening to calming music, or practicing mindfulness techniques like meditation or deep breathing exercises.

These practices can help decrease stress levels and promote a sense of calm and well-being.

Prioritizing Self-Care and Relaxation Techniques

Self-care is not a luxury; it is a necessity, especially for individuals working the night shift.

Make time for activities that recharge and rejuvenate you, whether it’s taking a warm bath, enjoying a hobby, or spending quality time with loved ones.

Remember to prioritize yourself and create a self-care routine that suits your needs and brings joy into your life.

Working the night shift may come with its challenges, but it doesn’t have to derail your weight loss goals. By understanding the impact of shift work on your metabolism, making healthy food choices, incorporating exercise into your routine, and prioritizing your mental well-being, you can not only lose weight working the night shift but also improve your overall health and well-being. Embrace the night shift as an opportunity for growth and transformation, and remember, a healthier, happier you is within reach!

Key Takeaways

  1. Night Shift Challenges: Understand the unique obstacles night shift workers face, including disrupted circadian rhythms and metabolic disorders like obesity and diabetes.
  2. Metabolism and Hormones: Night shift work can lead to hormonal imbalances and decreased leptin levels, making weight loss more challenging. Focus on nutritious foods and consider dietary adaptations like intermittent fasting.
  3. Impact of Shift Work on Health: Shift work is associated with insulin resistance, diabetes, and other metabolic issues due to factors like sleep deprivation and irregular eating patterns.
  4. Sleep Deprivation and Weight Gain: Lack of sleep affects appetite-regulating hormones, increasing cravings for energy-dense foods and leading to weight gain.
  5. BMI and Sleep Duration: There’s a significant relationship between BMI and sleep duration, emphasizing the importance of quality sleep in weight management.
  6. Late-Night Eating Strategies: Overcoming late-night snacking requires planning and healthier snack options like fruits, nuts, and yogurt. Establishing structured meal schedules and staying hydrated are also crucial.
  7. Innovative Weight Loss Tips: Implement strategies like balanced meal planning, intermittent fasting, smart snacking, and staying hydrated to achieve weight loss goals during night shifts.
  8. Evidence-Based Approaches: Scientific evidence supports mindful eating, stress management, regular exercise, and prioritizing sleep quality as effective strategies for weight management during night shifts.
  9. Self-Care and Mental Well-being: Prioritize self-care, manage stress effectively, and seek support when needed to maintain mental well-being while working night shifts. Remember, self-care is essential for overall health and resilience.


Is it possible to lose weight working night shift?

Understanding the Challenges of Losing Weight on the Night Shift

Yes, it is possible to lose weight while working the night shift:
By understanding the challenges associated with night shift work, such as disrupted circadian rhythms and hormonal imbalances, individuals can make informed decisions about their diet, exercise, and sleep habits to support weight loss goals. Implement balanced meal planning, intermittent fasting, smart snacking, regular exercise, and prioritize sleep quality for successful weight management despite working night shifts.

How should I diet when working night shift?

A clock with one side showing a crescent moon and stars

When working night shift, plan balanced meals that include lean proteins, healthy fats (such as omega-3-rich foods), complex carbohydrates, and plenty of fruits and vegetables. Consider intermittent fasting by skipping a meal during your night shift to reduce calorie intake and avoid mini-meals.

Does night shift make you gain weight?

A person sitting at a desk

Yes, working the night shift can contribute to weight gain due to various factors associated with altered sleep patterns, disrupted circadian rhythms, increased calorie consumption, decreased physical activity and changes in metabolism and hormonal balance.

How can I lose weight working 12 hour shifts?

A balanced plate of food with various sources of healthy fats

Losing weight while working 12-hour shifts can be challenging, but with dedication and consistency, it’s entirely achievable. Here are 9 tips to help you lose weight while working long shifts:
#1 Plan Balanced Meals:
#2 Portion Control
#3 Stay Hydrated
#4 Choose Healthy Snacks
#5 Mindful Eating
#6 Limit Processed Foods
#7 Incorporate Physical Activity
#8 Manage Stress
#9 Prioritize Sleep

Can you make night shift healthy?

How to Lose Weight Working the Night Shift

Yes, you can make night shift healthy by applying following 7 strategies:
#1 Balanced meals with lean proteins, healthy fats, whole grains, and plenty of fruits and vegetables.
#2 Having a substantial breakfast at the beginning of your shift and a lighter meal halfway through.
#3 Stay Hydrated
#4 Exercise and Activity
#5 Consistent Sleep Schedule Matters
#6 Sleep 7h 42 Minutes on average for the lowest BMI
#7 Practice mindful eating to pay attention to hunger cues

Should I eat after a night shift?

A person standing in front of a mirror

Listen to Your Body: Pay attention to your body’s hunger and satiety cues. If you’re hungry after your night shift, it’s important to refuel, but try to make healthy choices that support your overall well-being. If not particularly hungry and want to to to bed right away; do not eat anything.

Does working night shift affect your metabolism?

Disruption of Circadian Rhythm

Yes, working the night shift can indeed affect your metabolism. Here’s how:
#1 Disrupted Circadian Rhythm
#2 Hormonal Imbalances
#3 Increased Risk of Metabolic Disorders such as obesity, insulin resistance, type 2 diabetes, and dyslipidemia
#4 Altered Meal Timing and Composition

Is it better to fast during night shift?

A clock with one side showing a plate of healthy food and the other side showing an empty plate

Yes, it’s better to fast during night shift. Night shift work can lead to hormonal imbalances and decreased leptin levels, making weight loss more challenging. Focus on nutritious foods and consider dietary adaptations like intermittent fasting.

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