That sounds like the eating habits of my thin friends, not the habit of my overweight friends. 70%+ of the USA is overweight. Time to rethink "normal".
The habits of thin people are not about when they eat, but what and how much they eat.
For example, I can basically guarantee that the few people I know with bodies that I'd classify as "pretty good" don't drink any Coca Cola.
They don't just drink a little bit. They drink none. And they have entire lifestyle patterns that conspire to keep them thin and fit, not just a few sliders tweaked.
I think acknowledging this is crucial to changing your health trajectory. The difference between a fit person and the average HN user isn't just a small twist of some variable knob. It's a whole collection of good practices beyond limiting portion size.