First, you don't pay enough attention to your breakfast and lunch. If every meal is harsh, it is normal for you to eat at night. Your body can't stand this overloaded diet for the time being.

So I suggest that you concentrate on the quality and quantity of breakfast and lunch, eat less at night and don't be too psychologically tortured.

Second, you used to eat a lot at night, but you couldn't stop for a while. A habit that is not so easy to get rid of at once can allow yourself to have a gradual process, starting with reducing the amount and starch and not eating at all. Reward yourself regularly and be harsh, which is more helpful to lose weight. If you are in a bad mood, you will rebound one day.

Weight loss focuses on metabolic rate. It is suggested that more efforts should be made in this respect, rather than blindly reducing the input metabolic rate. If weight loss improves, it won't be so hard.