Best formula-
Cut dinner, or eat something as small as a fruit or vegetable salad (no chese or all that crap americans like to put in salads turning them into a barbecue meal and still calling it salad)- just tomato cucumber onion etc tiny bit of oil. And here comes the main part- go to sleep early!!
I'm talking 8pm or tops 9pm!!
Most vain eating is done at those late hours when people instead of going to sleep stare at the tv or go out to god knows where. Go to sleep!
And rise early too! And do your workouts at dawn. Check out all elite runners- go to bed early and rise early! And they do the quality sessions in early morning l.
But most Americans can't handle such healthy and easy lifestyle, the bums like to sleep late, and they go out at nights to all kinds of bars and pubs and other stupid places to look for women or gamble or go out with good for nothing friends.