If I'm wanting to eat I ask myself two simple questions:
Set aside 200 cals for ingredients. Prepare a large plate of hors d'oerves with the ingredients. Put it in the front of the fridge. You now have something to grab when you open the fridge! You will be surprised how many snacks you can make from 200 cals. Use cucumber coins, tomato or veggie slices, lo cal crackers,1 tbsp whip cream cheese,or salad dressing, a cheese slice, deli turkey/ham, herbs and seasoning. Example: tomato,, dab of dressing ,sliver of ham. Be prepared!
Keep healthy munching foods stocked: carrots, cucumbers, apples, pumpkin seeds, 100 calorie popcorn portions, etc. Keep them in your fridge, pantry and at work. Salsa and low-cal ranch dressing are a good addition for just a few calories.
I get the late night munchies. If I cave, I now choose frozen fruit instead of ice cream. A nice crisp /dehydrated Apples or Pear instead of chips... and keep carrots and other veggies when i want that salty "binge" with no more than 2 TBsp of Dressing... I get more fruits and veggies this way.. and it has really caused me to think about my munching choices. (IF YOU ARE DIABETIC this is something you would need to deal with sugar levels before trying)
If I ever think I am hungry, I stop and try to see why--food images, stress, upset stomach, boredom. Oftentimes it is easier to say no to food when I know why I am craving it. Failing that, I drink some water and reevaluate my hunger in 15 minutes, living in a desert makes it hard to stay hydrated at the best of times, so thirst is often misinterpreted as hunger for me.
When I get those evening munchies - those times when I'm watching TV and craving chips or something - I eat unshelled sunflower seeds. I eat them one at a time, and that really seems to fulfill the hand-to-mouth thing, the crunch thing, and it's low cal, low fat and inexpensive!
Sometimes I get the munchies after dinner. So, instead of eating junk food while watching tv, I postpone dessert for about 1 hour after dinner. I do the dishes, clean up the kitchen, watch a little tv, and it's nearly 8 pm - my usual time for the munchies.
I'm a night time snacker, especially if I didn't eat right such as skipping or eating a very small breakfast. I started brushing my teeth after dinner because the clean feeling helps reduce the munchy cravings and I'm usually too lazy to want to have to brush my teeth again just for a few bites.