Aim for 15 minutes of activity every day when you would otherwise have been inactive, for instance, you burn about 2.2 calories a minute sitting in a meeting or in front of the TV. Get up and walk and you more than double that number, to 4.7 calories.  A brisk walk & your metabolism knocks off 7.2 calories a minute. 

Now instead of eating at that time, do something else- something that really appeals to you. Read the paper, call a friend- anything that gets you through that period. You may find the reason you ate at that time was habit, not hunger. Develop a habit that doesn’t involve food and you could cut more than 100 calories a day.