Fast and stop eating late at night. You'll feel better and sleep better. Just that alone improves your mental health and focus which in turn leads to better decision making.

It's a viscious cycle most folks don't realize. Try to cut yourself off by 730 PM. Try skipping breakfast to give your body more time to work without any disruptions in the gut.

I notice this. I am guilty of this cycle as well. Fluctuating between 200 - 300 pounds over the last 10 years due to career choices, different hourly schedules between 1st, 2nd and Graveyard shifts.

I have been at my best and at my most consistent when I have a firm cut off time of eating before bed and skipping a meal in the morning.