I emphasize how you feel. I sometimes get the munchies and I find it useful not to hold back, because in the end, that makes me more hungry. One of the first rules that I learned is that if you are hungry, then eat.

I also sometimes find my a little hungry about an hour after lunch. That is a good time for a LC bar.

I also use the 15 minute rule, that is I try to eat something and then wait 15-20 minutes to see if I am still hungry. It takes that long for your brain to register that you are full.

Good luck.