Control your work meals; don't skip breakfast and lunch. If you skip lunch, you'll likely come home ravenous and overeat at dinner.
Snack less. Only carry low-fat, low-calorie snacks or foods, such as fruit, vegetables, crackers, or popcorn.
Keep a bottle of water at your desk. Drink water frequently throughout the day. When you crave something sweet, drink a glass of water, and the craving will disappear. Drinking water before lunch can reduce your appetite.
Don't let stress lead to overeating. When you're stressed, don't reach for food; go for a walk instead. Physical activity is better for relieving stress than eating.
Eating out. Restaurant meals often contain more calories and fat than home-cooked meals. Look for restaurants near your workplace that offer low-fat options. Avoid fast-food chains, as they have few low-fat choices.
Don't eat alone. Eat with colleagues and friends. Focus on your companions' conversation, not the food.
Avoid buffets. Buffets often lead to overeating.
Watch your alcohol intake. Alcohol is high in calories, can prevent your body from burning fat, and lowers your willpower. If you want to drink, it's best to mix it with soda. Drink more water and other low-calorie beverages.