I am female, 38 yo in September. I was overweight after pregnancy and struggled with my weight ever since. I am not menopausal yet, but gain fat easily. I really want to get my body under control before I hit meno! I am not overweight now, but gaining & want to lose a little and then stabilize.
I feel the best if I do cardio before breakfast - swim or walk or run. I find that it actually kills the first thing in the morning hunger, and I do not eat until it builds up again. Ideally, I want to eat one light meal somewhere between 10 and 2 pm, and a heavy dinner. But there are days when I can't do that.
I also prefer then delay food for at least couple of hours after the BM to give digestion the time to relax.
Ideally, I want my system to have as long a break from food as possible and as good as sleep as possible, which for me means not being hungry at night. I also came to the conclusion that after a certain age and when there is no lifestyle involved that allows for 5-7 hours of movement a day out of doors, eating 3 meals a day is too much. Given all the historical examples, lunch and dinner or dinner only seem to be a prevalent food pattern.
Also, cycling calories with minimal food for 2-3 days and then eating hearty for a day seem to be helpful.
It pays a big time to find your primary satiation mechanism, as a person who fills up on proteins and carbs will end up ravenous on high fats and vice versa.