When I first started tracking, I realised that if I waited too long to eat and was super hungry (at a two on the hunger scale), I would tend to overeat and feel painfully full and bloated (at an eight). So from then on, I would aim to get to a meal at a three on the hunger scale, and would stop when I was at a six.
This encouraged me to get out of the habit of intermittent fasting and to break the notion that I could only eat three times a day. Instead, I started to honour my hunger cues day to day. Some days I'd be really hungry and eat five times a day. And other times, I only wanted two big meals and one mini meal.
Eating when I was truly hungry allowed me to stop when I was comfortably full, not overly stuffed. I also knew that if I wanted to eat more after a meal, I'd need to take a picture of it first. This helped me pause and assess whether I was really hungry. If I wasn't and ate anyway, I'd risk feeling super full and be bloated for hours.