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Once I'm at work, half my lunch goes straight to my desk, where I eat it gradually. I start eating lunch about two hours into my shift and finish two hours later. Then I take my lunch break and eat the other half. Spreading my meal out keeps me from getting ravenously hungry, which makes me less likely to eat impulsively, from the vending machine or from the fridge when I get home.
No matter what is going on in your day, take a break for lunch if you can. Eating lunch while doing 'work' pretty much gurantees I won't enjoy my lunch, will eat too fast or just plain forget I even ate because I was focused on doing something else. If I'm going to eat, I want to at least enjoy it!
I fill in what I've eaten on my nutrition planner right after I eat lunch. I've found that this way, I can keep a close eye on the nutrition values and plan accordingly for my evening meal. Whether I've eaten more than normal for breakfast and lunch, or not eaten enough, I can work my evening meal plan around all those values, and adjust up or down whether it's carbs, fat or protein. I make adjustments to keep me within my calorie range and keep me satisfied with the foods I've chosen.
I've found that for me, this is a no fail method of tracking my food and keeping me in line with calorie intake, carbohydrates, fat and protein grams as outlined on my Nutrition Planner.
I never skip a meal and breakfast is my most important meal of the day.
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