Studies have found that people, who do not have breakfast and eat fewer times during the day, are more often than not, heavier than people who eat a healthy breakfast and eat 4 or 5 times during the day.
The reason is that people who skip meals often feel hungrier later on and consequently eat more than they usually would.
People who eat a healthy breakfast also eat lots of smaller meals during the day and so can control their appetite better, and the tendency to eat larger meals is less likely.
To counter the urge to eat large meals, you should eat small meals throughout the day that include a selection of low-calorie, low-fat foods.
It does matter not what time of day you eat.
Whether you lose, gain or stay the same weight that you are, is determined by how much physical activity you have done during the day.
So it does not matter what time of the day you eat, your body will store the extra calories as fat.
If you have the urge to have a snack before bedtime, think back at how many calories you have during the day.
Avoid snacking while watching television because the distraction of the TV can make you eat more than you normally would.
Muscle burns up more calories than body fat, so exercises like lifting weights or doing some form of muscle strengthening such as stomach crunches and push-ups, can help you lose or maintain your weight.
So having more muscle will burn more calories, even sitting still.
Doing muscle strengthening 2 or 3 times a week will not turn you into a body builder.
Only very intense training combined with eating certain supplements will build up large muscles.