First and foremost, you must honor your hunger cues. If you don't eat when you're hungry, you won't stop when you're full, and the binge/restrict cycle will cause you to overeat. Registered dietitians Stephanie Clarke, RD, and Willow Jarosh, RD, of C&J Nutrition recommended in a previous interview to use the hunger scale.
Eat when you're hungry (at about a three on the scale, which goes from one to 10) and then stop when you feel satisfied but not overly stuffed (about a six on the scale). This means you'll listen to your body, and not the clock, to determine when to eat. It also means you may feel like leaving some food left over on your plate, or you might feel hungry after finishing and need to serve yourself some more. Remember, you're not a robot, so your hunger level and the amount of food you eat will change from day to day. If you're not sure what "full" should feel like, aim to feel energized, like you could take a walk or stand up and give a presentation.
