It wasn't until I got rid of grains that I actually discovered when I'm hungry. I can usually go about 8 hrs before I start feeling hungry, and I'll know it, I never watch the clock anymore. I eat when I'm hungry and never just because. If 1pm comes and I'm not hungry I don't eat, usually then by 5 I know I'm feeling hungry. Luckily with the lifestyle I started I have gone 24 hours without eating and been just fine. It is different for everyone I suppose. I would try to stretch out the time between your meals so you can train your mind and body what real hunger feels like.
CrossFit 3x wk
Cut back my dairy