It sounds like in some cases you need a routine. Its great to eat intuitively (eat when you're hungry and stop when you're not) but if this doesn't work for you then I would suggest using reason to supplement physiological hunger urges. In other words, we know ppl should eat 5-6 small meals or 3 meals and 2 snacks a dat consisting of around xxxx calories in total over a period of 16 or so hours per 24 hr period that you're awake. You know not to go running on an empty stomach, or to eat shortly after a run. You know you need to stay hydrated whether or not your body sends that signal. Use that knowledge to stay on top of your needs rather than waiting for physiological prompting.