1- portion control - use a smaller plate, smaller bowl, smaller glass for every meal. Do not overload the smaller dish, just understand your body can get my in less intake. We've conditioned ourselves to eat too much at each meal and most of us aren't active enough to account for this overload of calories. After a very short while, your "want" to eat more will learn and the new portions will be sufficient. The hard place for this step is eating out. So ideas here are split a meal work your spouse, or order half a sandwich instead of a full - small instead of regular, or if you can't offer a half (like a hamburger), once it's delivered you cut it in half.

2- stop drinking sugary soda/beverages and replace them with water. If you weigh 180, you should try to drink 90 oz of water every day. (Half your weight in oz). This step alone will not only help with the weight, but it will also improve your health, immune system and metabolism. Warning - you're going to need to pee a lot! This is good!

3- As others have stated, stop eating at night! Make a hard stop time of 6pm (could be 7 depending on y'all's dinner time). Absolutely nothing after 8pm!!!

4- Intermittent fasting has been great for me, but only once I got to my desired weight. I personally totally eliminated breakfast by starting my eating at 12pm each day. I stop eating after dinner and try to make that hard stop at 7. My wife cooks every dinner so I try to not inconvenience her time frame. Thec reason is personally suggest waiting till your ASU your desired weight is the fasting will be much easier for you to maintain once you've reduced your portions and daily intake. In fact, you might not even need the Intermittent fasting if you find the portion reduction sufficient.

5- Losing weight healthily is all about calories in vs burned. Starving yourself will obviously result in loss of weight, but you won't be healthy. So, along with portion control/reduction, eat better foods. Processed foods are simply eagerly waiting to be turned to belly fat. We eat horrible foods (Processed, high carbs, high sugar, low protein, few green vegetables) which lower our metabolism (lower our calorie burn). Burning calories via exercise is great, but don't fight yourself by eating bad foods. Eat a hamburger and enjoy, but chase it down with broccoli, spinach, asparagus, etc. Stop eating potato chips, fries, rolls, (killer carbs). The carbs are the belly fat. They are too easy for your body to consume, which means you're going to be hungry too often. Protein is much more difficult to consume and therfore takes your body longer to tear down which means you won't be hungry so quickly. If I ever choose to eat killer carbs - a donut, rolls, fries, cake etc. I am very strict about giving my body protein to match. I have "low/no sugar" protein shakes I'll drink before the carb intake. I try to limit my carbs by eating much less (portion control) of the donut, cake, ice cream, etc.

It's all about retraining your body/ mind. You don't need as much as you're feeding yourself. You need more water than your drinking. You can't eat too much green vegetables. If you choose to eat killer carbs, balance them with good protein.