the first thing you want to check is your goals. on your start page, you will see them on the left hand side. first click change goals under pounds lost to make sure your inputs are accurate. make sure that your weight there is your current weight. also, try and make sure that you're not set to lose more than 1% of your bodyweight per week. in other words, if you weigh more than 200lbs, 2lbs per week is a dandy goal to have. if you weigh 150lbs, that's way too much for you [.25-1.5lbs per week would be a good goal for someone who is 150lbs. the .25lb a week would be for someone who is taller, say 5'6" and over and the 1.5lbs per week would be for someone 5' or under]. so once you've made sure that the program knows the size you are and you've made sure that your goal is reasonable, make sure you save it. then go back to your start page and change your calories burned goal. make sure that your calories burned goal is really accurate on a weekly basis. it doesn't matter so much if the number times match, but make sure the calories burned on a weekly basis, on average are accurate for what you are doing. then make sure you save that as well.
then take a look at your nutrition tracker and see if that changed your ranges. a lot of the time if you don't set a reasonable goal and you don't enter in the exercise that you do, you'll get dumped in the lowest ranges [1200-1550], when you really do need to be eating more to fuel your lifestyle.
now if you really are just emotional eating [yep, boredom counts], the simplest way to say what you need to do is to do something else. which sounds kind of useless, but it's what everything boils down to.
you could do it in many different ways. you could start by writing down different activities on slips of paper [things like knit, learn to knit, clean the bathtub, give yourself a pedicure, read, play a video game, go for a run, go for a walk, watch a movie, learn to garden, do a workout dvd, any activity that isn't eating can go on a slip], fold the papers in half and put them in a fishbowl [or a hat or a bowl, anything that you can pick from]. leave said bowl in the kitchen. when you are pretty sure you aren't hungry and find yourself in the kitchen, grab a slip from the bowl and do that instead.
or you could make a paper list of things to do that you keep in the kitchen and cross off as you do them. or you could put post -it ideas of things to do on the food that tends to get grabbed when you're bored.
if you're simply getting too much food and cleaning your plate, work on serving yourself less. instead of having a cup of something, try cutting back to 7/8 or 3/4 cup. if you're weighing out 100 grams of something, try having 85, 90, 95 grams instead. instead of a Tablespoon of something, try having two or two and a half teaspoons. slightly scaling back your portions will still get you what you need, without making you feel like you are cutting out all the food you love. you can also work on starting to leave one bite of food on your plate. if you get good at that, try leaving two bites of food and slowly scaling back from that side.
then there is what can be basically be simplified as volumetrics. if you love alfredo sauce, having it on pasta costs a lot of calories. if you have the alfredo sauce you love on steamed broccoli instead, you can save at least a hundred calories while still getting the same amount of food. or if you usually limited yourself to a cup of pasta and alfedo sauce, try working your way to having a half cup of pasta with a cup of broccoli and the alfredo sauce. and you don't have to do it as a single go thing. start with your cup of pasta and add 1/8 cup of broccoli to it the next five or so times you make it. the next five after that, add 1/4 cup of broccoli to the cup of pasta. the next five try having 7/8 cup pasta with 1/4 cup broccoli. then the next five set should be 3/4 cup pasta with 1/3 cup broccoli. and you keep moving until you find a balance of something that you like with vegetables cut it to make it better for you and lower calorie for the same volume.
-google first. ask questions later.