Confused, need advice

I was banded in Dec 08. I have lost approximately 45lbs since surgery. I have been on a plateau for 6 months now. I talked to my surgeon during these last 6 months. He would ask me if I was too tight or loose. I would tell him it would vary from day to day. Anyway, we haven't done any adjustments. The last visit I told him I think that I needed a fill. I felt I was eating too much. He asked me how often I ate and I told him 3 meals a day and sometimes a snack between lunch and dinner. I really try not to snack in between meals. He told me that there is no set rule to only eating 3 times a day. He said for me to eat when I was hungry and stop when I am not hungry. The problem I am struggling with mainly is mind hunger. He said to not eat until you are full, stop when you are not hungry. He also said that if you have to eat several small meals a day it was okay. I guess, what I need is some better guidelines because I see things literally. If you tell me I can have a cup of food a meal then that is what I will do. To tell me to stop when you are not hungry is really screwing with my mind. HELP