Eat within shorter windows

Instructions

Maintain an 8-hour eating window in your first week.
The first week is quite simple: skip breakfast and maintain an eight-hour window. For example, you have lunch at 12 pm and finish dinner by 8 pm. You can eat the meals you would normally have.
Reduce your eating window to seven hours in your second week.
Starting from day eight, you will cut down to seven hours. Most people still have lunch and dinner; they just start their lunch an hour later than they did in the first week. Alternatively, you could have your dinner an hour earlier.
Reduce your eating window to six hours in your third week.
On day 15, you reduce it to six hours. You can still have lunch and dinner but in a shorter window. You may also wait until later in the afternoon and have a snack at around 2 pm before finishing dinner by 8 pm.
Have a five-hour eating window in your fourth week.
In the final week, starting on day 22, you have a five-hour eating window. Usually, this is an afternoon snack and then a typical meal for dinner.
Find the time for your eating window that works best for you.
You can always adjust this plan to suit your lifestyle. The only important thing here is to have one main meal, so determine when to eat this. You might prefer to have breakfast and a large lunch with no dinner—which is totally fine. You just have to ensure that your eating window is always the right length.