Reading the book Fast Feast Repeat by Gin Stephens was a great starting point for me. Been fasting for two months and am down 20lbs. Been a life long yo-yo with my weight and this is the easiest thing I’ve ever done with the best results. I do a 20:4 schedule.
Start by eliminating snacking. Eat three solid meals a day.
Once you’ve got that down, start sliding your meals closer together in time, still no snacking.
When people talk about 12:12 or 18:6 or 20:4 they are referring to their eating “window”, which is when they eat their food for the day. 20:4 would mean a 4 hour window during which you eat your meals, not that you eat solidly during that entire 4 hours.