Pangkas asupan kalori Anda. Jangan membiarkan tubuh kelaparan. Makanlah lebih sering dalam porsi kecil. Santap makanan dalam porsi kecil di malam hari. Jangan menyantap apa pun sesaat sebelum tidur. Pahami perbedaan rasa lapar dan haus. Makanlah dengan perlahan.

Given the above summary, write a detailed text in English for it.
Your daily caloric needs depend on your age, gender, height, activity level, and current weight. To lose weight you need to burn more than you consume.   A woman aged 19-30 who is sedentary (with only minimal physical activity each day) should consume anywhere from 1,550 to 1,800 calories per day to maintain her weight, and should restrict herself to between 1,000 and 1,250 calories per day to lose weight.  A man aged 19-30 who is sedentary should consume anywhere from 2,050 to 2,200 calories per day to maintain his weight, and should restrict himself to between 1,250 and 1,650 calories per day to lose weight. When you severely restrict calories, your body can begin to think that it’s starving, and it will then hold on to everything you eat — meaning you can actually gain weight. What you eat is really more important than how much you eat. Eating whole foods will help you feel more satisfied with less calories; in addition, pay attention to how you feel while you eat, and stop when you’re satisfied — not full. Eating two to three large meals per day, with hours in between, will cause your metabolism to slow between meals. By eating a small meal or snack every 3 to 4 hours, you keep your metabolism more steady and will burn more calories over the course of the day. Aim to eat at least 2/3rds of your day’s calories before dinner. Try eating your lightest meal at dinner — for example, a soup and salad with no heavy meat proteins or grains. Eating lighter at night might even help you sleep better — another important aspect of losing weight (being well rested). There is little evidence to show that eating at night can actually cause weight gain, but what it can do is cause indigestion as you lie down so soon after eating, or insomnia if you eat something like chocolate, for example. Science still shows that the calories in/calories out rule applies, and as long as your nighttime snack is part of your caloric intake planned for the day, you should be fine; the problems arise when you don’t snack healthfully before...