Auto-regulation, when it comes to food and exercise, is a fancy way of saying "checking in with yourself to see how you feel and acting accordingly".
For example, I feel hungrier than usual today, so I will eat more. Or, I'm tired today, I might back off my workout.
No two days are the same, and this is one of the key flaws of strict diet and exercise regimes that don't consider how you feel on a day-to-day basis.
If you are feeling good today, crush your workout. Feeling hungry today, eat more. Feeling tired, stop when you feel like you've had enough. Feeling more full than usual? Don't continue eating to "fill" the calories you have left for the day.
Trust your intuition, your body is very, very, good at telling you what it needs - listen to it.