if you want to lose weight, you have to consume less calories. you have to find the calories you eat each day and whatever the average amount of calories you consume is the calories it takes to maintain your current weight. you want to lose weight, so eat less calories than the calories you're eating each day. it doesn't matter what you eat, or when. just make sure to eat less calories and you will lose weight. try reducing 10% of your calories and you will lose a couple pounds. when you slow down/stop losing weight, drop another 10% of your new set calories and you will keep losing weight until youre happy with your new weight. just keep eating however many calories you get down to, to maintain that weight.