The one disadvantage of running your flow through a HOB overflow at a much lower rate than it's capable of is that you can get air trapped in the U-tube. Keeping the return flow up pulls air bubbles through the U-tube. If your overflow is rated at 600 GPH and your returning 400 GPH from the sump, you may not pull all air bubbles through. Also, if your return is delivering more return water than the U-tube can handle, the extra flows over the top of the tank. Another thing that folks typically do is submerge the drain line in the sump, this also reduces the drain rate of the overflow down the drain pipe with back pressure.
As earlybird indicated on a power out condition the main tank will drop to whatever you have the fingers height set to in the main tank (see the picture he attached - the black box). Then you will have some back siphon from the return line if it is submerged in the main tank - drilling a siphon break hole to limit the amount is the best approach.
You need to calculate the flow rate you want or the max of the u-tube rating, the pump, line length vertical and horizontal, and fittings. There are good on-line calculators for figuring this head pressure/flow rate. Overflows, pumps and plumbing slow down as gunk builds up. Use unions on your pump and valves. Both ends for external pumps and only one valve and union on the output for submersibles to reduce pump return if needed. It's best to size the return pump as close as possible (including the plumbing head pressure) and use the valve to fine tune the return volume on the pump output.
To calculate how much room you need in a sump to handle the main tank drain down in a power off condition, you can do this:
There are .0043 gallons of water per cubic inch
Let's say your main tank 48" X 24"x 24". It drops 2" total in a power out condition.
48"x24"x2" = 2304 cubic inches (Volume L X W X H)
2304X.0043 = 9.9072 gallons
Your sump is a 36"X18". how many inches will your sump water rise or what would be required to accommodate the water above the normal sump water level?
36"x18" = 648 square inches (Area L X W)
2304 cubic inches (from the Main Tank) / 648 square inches = 3.556 The missing height for volume
36" X 18" X 3.556" = 2304.288 cubic inches or
2304.288 X .0043 = 9.908 Gallons
You will need 3.556 inches of sump space to accommodate the drain back water on a power out condition.
Evaporation only shows in the sump and not in the main tank - Provided sump isn't empty and the pump burned out. - no more water to return! otherwise the main tank will always be full...