Eat a protein breakfast ( couple eggs scrambled with kale, ham, parm), maybe some cottage cheese, a protein drink after workout, main meal for lunch, light to no food later in day. I DO workout most mornings ( bike, row, lift weights, walk). Dropped considerable weight ( 215 to 190) and maintained. I started that after reading about lower heart disease in Later Day Saint folks that fasted one day to give to those less fortunate. This was after accounting for no smoking, alcohol, caffeine, etc). Compelling!

I must admit that now on my World Cruise I am practicing “ continuous eating” and will be fat as a pig when I finish!