In the afternoon when I feel like I could eat something but am not really hungry I go out for a 30 to 60 minute walk and after that fresh air if I need something to eat I'll have a tea or a soy joghurt with fresh fruits.
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If I start to feel like I am getting in a snacking mood, I ask myself, "Why do I want something to eat right now?" I heard this somewhere, and I wish I credit the proper person for it but, I have used it ever since. "If hunger isn't the problem, then food isn't the solution!"
Having this mind set with help you recognize when you are eating out of boredom, emotionally, etc.
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