Consider your "why"

When you want to nibble, first H.A.L.T.: Ask yourself if you're Hungry, or if you're really Angry, Lonely or Tired. When it's really emotions you're managing, experiment with alternatives to food. For example, call a friend or go for a walk.

Before eating, get in the habit of pausing to rate your hunger. Think of a scale from 1 to 10 where 1 is starving and 10 is stuffed. Aim to eat when you're at a "3" (somewhat hungry, but not yet starving), and stop when you're at a "6" or a "7" (slightly full or satisfied, but not Thanksgiving stuffed).

If you truly are hungry between meals or planned snacks, reach for something high in nutritional density and low in calorie density such as fruit or vegetables to keep hunger at bay.