While some people trying to lose weight, happily accept when someone suggests a snack, others feel pangs of guilt when a nibble is merely suggested. However, there is nothing inherently wrong with a bite between meals. In fact, snacking might be the missing ingredient that will help you reach your weight loss goals. It can aid your body in speeding up your metabolism which will help your body burn off body fat!!!
One important thing to remember is to NEVER deny or deprive yourself! That is a recipe for disaster. Instead, learn how to snack wisely......Keep in mind that this is a lifestyle - stop thinking of it in terms of a diet - thinking of this as a lifestyle change is a positive thing where "dieting" implies negativity and deprivation.

How can this make sense, since snacking theoretically adds calories?

Snacking doesn’t serve to replace a meal. In fact, you should spread meals and snacks out by an hour or two, and snacks should total a hundred calories or less.

Munching between meals can actually reduce your overall caloric intake by curbing overeating at your next meal. (Especially if your snacks include fat burning veggies!) You can also use snacking to your advantage, especially if you know you are going out to a big dinner with friends later. For example, make sure you have a healthy snack before you head out so you’re less likely to order (and finish) a large entrée.

How You Snack Can Make or Break Your weight loss goals
There is definitely a wrong way and a right way to snack. You should avoid sugary items like candy and soda, and shouldn’t be consuming enough calories to constitute a meal. Instead, steer towards foods that will satisfy you and keep you feeling fuller longer. Fruits and vegetables are always a safe bet because they are low in fat and calories. (Just be sure to avoid high-calorie dips.) Yogurt, small homemade fruit smoothies, even a slice of whole-wheat toast all make great snacks during the day. Combining lean protein, some healthy fat, and complex carbohydrates will help you feel fuller longer.

Mini Meals
Many experts are recommending several smaller meals throughout the day instead of the usual three.
(Somedays I actually split up my breakfast into two meals as well as my lunch, which has helped me in eating a lot less at each sitting!)
By eating at regular intervals, your blood sugar levels (and therefore your energy levels) remain stable. So, instead of that mid-afternoon crash, you’ll be full of vigor through dinnertime! Eating every few hours (especially if you chew on fruits and veggies) can also help add extra nutrition that might be missing from other meals.