Once a month I take time to measure or weigh everything I eat to make sure my portions don't get out of control.
Act - Don't react.
By doing this you can be constructive. In any situation if you don't respond by instinct but think a minute you can break any chain of actions from confronting people to what you eat.
For a more satisfying snack put your smoothie ingredients in a bowl and eat. Chewing satisfies psychologically as well as physically
Wear a pedometer all the time. Check 3 or 4 times a day to make sure you are staying as active as you think.