A few experiences over the years have convinced me that I do not overeat - but my propensity for a couple of glasses of wine each day is what puts weight onto me. I have always found 4 PM to be the time of "temptation" - in the lead up to dinner at the time of day when I am winding down and a time that many here sit down for a social drink.
I have an old indoor exercise bike in my backroom home "gym" - somebody donated it to me. I am absolutely sure that they punched the air when they got rid of it. It is a real cheapie when compared to the ones at the gym I go to and is not very satisfying to use. However it does work. I have found a series of Youtube videos that can be downloaded and loaded into a small tablet and designed a small gizmo to hold it onto the front of the bike. Yesterday at 4PM I rode this bike through some State Park in the US with a couple of fit young things - I followed behind them and considering how fast they were going, it was amazing that I could keep up with them. I worked up a real sweat!! This is much better than sitting down with half a bottle of wine