Intermittent fasting is when individuals restrict their eating window, e.g., not eating for 8, 16, or 18 hours. The aim is that if the window of consumption is far narrower than usual (perhaps 8 am-9 pm), ideally, they will consume fewer calories. Ensure you are not overcompensating and indulging in the feeding window; this means more calories are consumed, which could jeopardize your goals. Choose foods rich in fiber, protein, unsaturated fats, and starchy carbs. This will keep your hunger at bay and assist you in consuming less.
If you are not sure you can't go that many hours without eating, start small. First, go 8 hours without eating, then try 16 and see if you can go 18 hours. Your sleeping hours count too, so this can make it a little bit easier.
Intermittent fasting (done correctly) is an effective way to reduce weight and improved insulin resistance (a marker of metabolic disease risk).