First of all make sure you eat whole food instead of processed food. Our body understands the chemistry of real food and utilizes it much better. However, when you add processed foods into the mix, you usually are adding more sugar, sodium, chemicals, and refined carbohydrates. Number 2, you have to make sure you get breakfast, lunch and dinner everyday and I would also advise to get some small snack between meals, it could be veggie sticks (carrots, celery, peppers etc) with a bit of hummus. Number 3; make sure you get protein to your 3 main meals. Protein will keep you full for longer while improving your satiety.