I've been making sure I get a substantive snack (200-300 calories) each afternoon about 3-4pm and it's working well for me. It's great for managing my appetite, gives me energy to get a workout in after work and makes me less likely to go into dinner starved (which is the perfect scenario for overeating!). Eating every 4 hours also keeps your insulin levels stable, which also helps with weight loss.
PeeFat, a sliced apple with a tablespoon of peanut butter is one of my favorite snacks
The combination of that pectin and fiber with some healthy fat works wonders!