A nutritionist put me on this and I love doing it:
Weigh yourself, note the pounds (needs to be done using pounds). Each meal, make the meal as many calories as you weigh in pounds.
After the first meal of the day (one should eat soon after getting up), next time you feel hungry check the time and wait 30 minutes. If after 30 minutes you are still hungry, eat another meal (always making the meal as many calories as you weigh in pounds). Rinse and repeat all day.
This diet requires you keep on hand little easy to eat meals and things, and over time I've become pretty handy at planning and making these.
Once a week you weigh yourself and re-set how many calories per meal you eat, by doing so.
You don't worry about EXACT calories, just try to make the meal the right amount of calories, within reason.
The diet works best if you hydrate, and try to focus on meals that are a variety of nutritious stuff. You have to include alcohol in your calorie count, or you may find yourself making slower progress than you otherwise would, obviously (people don't realize, sometimes, just how many calories there are in alcoholic beverages).
Also you have to keep in mind calories taken in via coffee and/or tea, some people don't "count" those but your body does count them whether you do or not.
Even if you, in your first week, are eating garbage and having to eat these meals frequently, you are still training your stomach to get accustomed to small meals, which means gradually you will tend to eat less overall.