It’s what I’ve said all along, eat your heavier meals earlier in the day and eat mostly veggies and a lean protein for your later meal. Think about lightening carbohydrate intake at night. Get those carbs from your veggies at dinner, and if you need a snack before bedtime, make sure it’s a protein-only snack. Some plain low-fat Greek yogurt, low-fat cottage cheese, or a few nuts are some good examples.
The study from the International Journal of Obesity,
http://www.nature.com/ijo/journal/vaop/ncurrent/full/ijo2012229a.html, shows that participants who ate earlier in the day lost significantly more weight than those who ate later in the day.
Again, I will stress that WHAT and HOW MUCH you’re eating is important. Eat fresh fruits and vegetables, whole grains, and lean proteins. Control your portions. Make sure you know how much you’re eating.
And, move. Exercise. Walk, dance, play. It’s important for your health and mind.