People who usually ask this question are definitely not interested in sports. You can skip meals after noon. As the name implies, you can't eat anything after noon 12, and you will know the breakfast the next day. It was hard to stick to it at first. In the first month, you prepare some soda cookies, but when you can't stand it, you should eat one (remember, it's a piece, not a pack). Eat breakfast and lunch normally. If you are afraid that you can't stand it in the afternoon and evening, you can eat more at two meals in the morning. After a month, it should have a significant effect.