My dietitian taught me to listen to my body for hunger cues. For example, I am not that hungry at lunchtime, but starving after I go to the gym. SO I now have a snack at lunchtime and lunch in mid afternoon when I get back from the gym. She told me to make sure I have plenty of protein then.
By listening to when my body is hungry, it leads to eating more when I need it and less when I do not.