Weight loss

I weigh 189 and I'm 5 feet. Can someone give me some tips to get out of the habit of eating food when bored or when I'm not really hungry, ive been having trouble with snacking on things. I'm thinking I have a dependency on food to make me feel good. When I get full I feel disgusted though and crampy that why I snack and eat small meals during the day... Should I do one meal a day