Loads on here have said you need to do calorie counting, which is 100% right, and 100% the absolute best way. Every single fad diet effectively boils down to the same rules as this, they just use different names to con people out of cash, and tend to restrict calories by other ways.
But if you really don't want to count calories (please reconsider this), then you need to be able to learn the calorific value of foods you commonly eat, then estimate extremely well, and then try and limit your meals to set amounts like Breakfast 300, Lunch 600 and Tea 700, for example. It's a crap way of doing it, but it should still work for you, as you exercise a lot. You will have to aim low, as you will go over if not counting, it's a practical certainty. Make sure the makeup of your calories is nutritious, meat, chicken, veg, eggs, fruit etc, take vitamin supplements.
Could also try only eating for like 8 hours of the day, for me, that's lots of black coffee when I wake up, "breakfast" at midday, light lunch at 4pm and then tea around 8pm.
Some other general tips:
If you like your weekends then eat healthier during the week, to give you more wiggle room on the weekend.
Cut down on takeaways and booze
If you do drink booze, drink something like a double vodka and diet coke, in a pint glass with loads of ice, it will last as long as a pint, and will be less than half the calories. Gin and slimline tonic/ diet lemonade is the same
Learn how to make your own pizza's/ Chinese or whatever, it's extremely easy to make something better than a takeaway with half the calories and it will be much cheaper/ have a lot more meat in it.
Get an Air Fryer, use that for chips/ veg etc
Anytime you're hungry, drink a pint of water
Get some fibre supplements, adding 10g of fibre to any meal will really stave off hunger
Eat wholemeal/ brown rice/ pasta, more fibre, more filling, but if having these use the advised portion sizes on the packet (not twice as much)
Don't go shopping when hungry
Don't buy crap when you go shopping, you can't eat crap if you don't buy it in the first place
Meal prep, do all your veg chopping or whatever on a Monday, then split the portions out, they only need weighing once then
You're already doing the hard bit, by doing the exercise.
Just think of it like 5 minutes of calorie counting/ weighing per day is the most valuable 5 minutes you could ever do, it's worth more than exercise, or anything else, as it just teaches you how to be aware, and keep track of what your problems are.
I've calorie counted for years, off and on, and it's worked every time. A couple of years I noticed some posts on Facebook by Team RH, they explain it really well, especially for people who aren't clued up.