My tip is to eat slowly, I sometimes shovel the food in my mouth because I’ve worked a long day and it can just feel a little heavy in my stomach. I eat a big ass salad/grain bowl/salmon/whatever over like at least an hour and feel good
When you get a sudden craving for something, write it down on a list for your eating window. By the time that rolls around I usually don’t want that thing anyway. Writing it down kinda takes the power out of the urge.
Put your eating window later in the day. It’s easier for me to make it to 4pm without eating. It’s easier to fight the hunger, or distract yourself when you know you’ll get to eat in just a few hours. It’s much much harder to go to bed hungry, and at night time you likely have less responsibility and less you can occupy your time with, so it will wander to food and you’ll be tempted to eat
Hmmm keeping busy is my biggest thing. I’m such a boredom eater lol so recognising that helped heaps so I knew how to combat that.
Lots of liquids like water electrolytes black coffee helps get me by also :)