I think and suggest that one should stop eating after 6 or 7 p.m. They should fast for the next 16 hours. It's to get all your food digested which is being consumed yesterday. Next meal will be like 12p.m. But one should drink plenty of water(plain) and try not to stay late at night.
Stop eating rice and noodle or minimum don't eat at all. Eat more red meat, white meat and less of carbohydrate. I have maintain my weight successfully.