Obviously, am not a nutritionist, but it seems to me, if you're surpassing your calories by lunch (I stick between 1200-1500 calories), then you might not be making the best choices. Lots of fruits & veggies, low-fat protein choices, whole grains. At least you're doing well with the water!
For me, I'd dieted so many decades that I followed the suggestions in
& made changes gradually. In the past, I'd go from couch potato/eating everything in sight one day to training like an Olympian & eating 'perfectly' the next. This time, I made gradual changes, eliminating an unhealthy habit very slowly, then adding a healthy one. It was slow going, & it was awhile before I used the Nutrition Tracker (not necessarily a recommendation; just worked for me, since I knew for awhile I'd be over my numbers at first).