Look, Jack. I'm just some guy typing on a computer. I couldn't give a 1/2 a turd if you agree with me or not. I'm giving good info to the OP.

To drop weight, specifically if you're trying to get that 'last 10 or 20 pounds', you have to get your hormone levels dialed. If you don't you're just spinning your wheels. The easiest way to screw up your hormones is to not sleep enough. It tanks all the good stuff and elevates all the bad. Our bodies evolved with a sleep/wake pattern that closely followed night/day. You've go to be pretty far north to be on a 7 hour night and even then, it's only going to be for a few weeks in the summer. In the winter at that latitude you're going to be having 17 hour nights. If you're consistently running 6 1/2 to 7 hours of sleep, then you're sleep deprived.

Go camping in a tent out in the sticks. Once the sun goes down, it's _tough_ to stay awake for more than an hour or two, especially if you've been active all day. Your body reacts to natural photo periods and without a bunch of artificial light, your body will just naturally shut down. A good book on sleep is called, _Lights Out_. The end recommendation is basically sleep as much as you can without getting divorced or fired and sleep in a pitch black room. It's a simple enough prescription and it works.