Don't shovel it in at meals. Make the last meal during the day your least heavy. Depending on your weight and age, your own burns a distinct number of kilojoules per kilogram per hour while you're sleeping. Take in 2 500kJ or less at dinner, there's enough time for use up all the kilojoules as sleep. However, a 5 000kJ dinner may mean the kilojoules that stay over can go to fat stores.