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If you have a PDA or internet friendly phone, look up restaurant nutritional information before you order. (Or you can do this at home on the computer before you go to eat.) Also beware of some Salads because a lot of time they can have the same calories as a chicken dish.
I always eat mircowave meals for lunch! After cooking your microwave meal dish it out on a plate. When ever I make a microwave meal I make broccoli with it. It makes eating out a cardboard box much satifsfying. when you eat off a plate. Bon Appetit!!
The candy dish at the front desk is always calling out to me. To stay accountable, I printed out a mini calendar, and mark down every day that I do not visit the candy dish. It really helps to look back and see how often I was able to stay strong. And it puts one small indulgence in perspective.
Keeping a food journal. Start out with just writing down what you are eating with no judgements or calorie counting. The journal helps you to become aware of what you are really eating and can give you insight as to why you are eating and when are problem times and foods.
I'm a big chocoholic, so I make a snack mix using a scant 1/8 cup semi-sweet chocolate chips, a heaping 1/8 cup raisins and raw almonds between 10 -15. I mix them up and slowly savor! This satisfies the craving, and I'm getting some good nutrition.
I alternate methods to drink my water. I really enjoy "bubbly" water, so we buy Pelligrino by the case at Costco. I drink the quart size right out of the pretty green bottle. Then, when it's empty, I fill it up with filtered water. That's 50 of the suggested 64 ounces of water.
With a notebook handy, go through the index of your favorite cookbooks. Write down every single food you like -- not recipes, but foods -- apples, cinnamon, oats, berries, bell peppers, etc etc BUT only the good-for-you ones. There will be a lot!
At 53 and over weight I had done everything from diet pills to gastric bypass. I started with losing the white bread. Then I threw out the high fructose corn syrup, it is in everything so I read labels and will only eat products without it. I noticed by doing this I had no choice but to eat healthy.