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I'm not a Dr., I don't even play one on TV, but I did stay at a Holiday Inn last night.
Breakfast is THE MOST IMPORTANT meal of the day. If you begin the day in starvation mode, you WILL overeat at lunch and your body will be more protective of the fats reserve. Also, if you are reducing calories, but can increase the FREQUENCY of input, that will also teach your body that more food is always on the way, so we don't have to worry about storing lots of fat, even if the total daily input is less than usual.
Breakfast - Eat like a King
Lunch - Prince
Dinner - Pauper
Calories from a big dinner, especially a few hours before bed, turn almost directly into body fat. I always shoot for doing my exercise about an hour after dinner, to burn off those calories before resting. Some don't like that, but it works fine for me. I can sleep fine after working out at night.
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