The best concept to remember about nutrition is to eat small meals 4-5 times a day. In other words, try never to go more than 2-4 hours without eating.
Frequency is key.
The body can only absorb so much food at one sitting. What it cannot use, the body stores as fat. The idea is to decrease the amount of excess and therefore, store less fat. The body becomes a very efficiently working system when it knows it will be fed every 2-4 hours. Most people in today's busy society have very irregular eating habits.