The plan that works the best for me is eating a small meal every three hours because 1. I don't feel overstuffed and 2. I look at the clock when I'm finished eating and add three to it and know that I can eat again in three short hours. The only time I'm struggling with is the evening.  I tend to be a night owl so there are a lot of hours after dinner to deal with and the kitchen does starts calling to me. And even though there isn't anything out there that would be considered bad - there is still good food that I can overeat. I think I need to work it out so that I get to eat my last small meal at say 9 - dinner at 6, snack at 9. That ought to help get me through. The other thing that has helped me in the past that I have sort of forgot about, is heating up a huge mug of hot water and adding a bit of lemon to it. It's comforting and filling. And free!