I don't know when I'm full and I don't know when I'm hungry

The best advice I can give is to eat really slow. Wait ten minutes or so before eating seconds. It takes time for your brain to process that you have eaten and are satisfied.

Drink water. Sometimes when you think you're hungry, you're just thirsty. Don't eat just because you're bored.

That's all I got lol

I can relate - I don't know when I'm feeling full until it's BEYOND full and I'm feeling uncomfortably stuffed.

I've been concentrating on eating normal portions, not the restaurant mega-portions, and making sure I get protein in every meal or snack. I also make sure I'm getting enough fluid.

Your hunger cues are a result of the hormone leptin. People who chronically over-eat have higher levels of leptin which constantly cues the body that you're hungry...conversely, people who chronically under-eat have low leptin levels and suppressed appetite. This is a bit of an oversimplification and other hormones are involved, but this is the overall picture. This is why obese individuals can seemingly eat and eat without being full and anorexics who eat very little don't complain of being hungry...they're hormone levels are off.

Also, if your macro ratios are really out of whack and very carb heavy, your leptin levels will be higher...excessive carbs will spike your leptin levels which is the point of re-feeding for body builders, etc who are on a cut. To balance things out you need to balance out your macros a bit better. Your leptin levels should naturally decrease if you cut calories.

I would also add that hunger is often an emotional/psychological response to calorie restriction rather than actual hunger.

One of the things I've learned in the last couple of years is to recognize and actually kind of enjoy feeling hungry, especially in the morning. In my 50+ years I'd never actually understood that feeling before, thinking I was hungry and eating when I didn't need to do so, and not realizing when I'd had enough. Given that there is always food for me to eat when truly hungry, I think that learning to recognize those cues is an important part of keeping weight under control. Keep working at it. You'll get it!

I know just what you mean, some of us have mixed up hunger cues for a variety of reasons so we have to learn how to eat, not just go on instinct.

For me, the best way to do this has been to not listen those cues. I pay attention to them, to learn about myself, but I don't let them dictate my eating, so I need another strategy...that strategy is to log my food, and also to keep track of when I have eaten. I KNOW that if I've eaten a 300 calorie breakfast, that's enough to fuel me for a few hours. Full or not, 300 is enough for my body so that's my goal. An hour later, if I want to eat? Well, I may FEEL hungry, but, I know I don't need to eat yet, so I have to fight that "hunger" for a while until a) it's time to eat again or b) I give in lol. It takes practice, and a bit of trial and error to figure out what kind of meal size and timing works for you.

The idea that eating small meals 5-6 times a day is necessary to lose weight is false, but you may find that to be the best way to begin regulating your intake. As you begin to learn what works for you, tweak the plan. Maybe you find that you are just fine with a smaller breakfast, or no breakfast, and would prefer to use those calories for a bigger dinner, that's fine, too. In the end, no matter when you eat, stick to your calorie goal for the day, and it will work.

It takes a lot of attention at first to plan your day, but it gets easier, I promise. You may want to take some time to plan a full day at once in your log, to see what that looks like, how you can split up your calories throughout the day in a way that will make you happiest.

after a while...we begin to get more appropriate cues, our body learns.

Try eating more fiber and protein. Both of those make me feel full and satisfied. I eat Atkins bars. Before I ate those I was always hungry. The have sugar alcohol so you don't get the sugar highs and lows. Good luck!

Echoing other people; nothing makes you feel full faster than protein and fat. For you it might just be simply that you've never learned what feeling full is to you (a metaphor that some may identify with is going from tipsy to sick without ever being drunk). So mindful eating, eating slowly, and paying attention to how you feel after a consciously controlled amount of food might be the trick. Having regular mealtimes and gradually reducing volume of food may also help retrain your stomach and hunger signals. Good luck!