I think if you eat your meals at 6am, 1130, then at 4:30pm, you will be fine. This is cause you will have an early dinner and not sleep on the calories. Also when you eat, you should eat to fill up, but these foods should be very low in calories. For example for breakfast, have a bowl of cereal, a bannana, a cup of orange juice, and maybe some yogurt. For lunch have a ham and cheese sandwich with fat free mayo, an apple, a cookie, and a tall glass of water. For dinner have a steak and a salad, NO CARBS after 12 noon. And drink plenty of water during the day, and do aerobic exercises 3x's a week, and weights about 3x's a week. I like running, but that might not be for everyone. Trust me, this worked for me. I'm in the navy. Good luck!!! --Kristin