I found that instead of splitting my calories among the meal categories, I put the food that's in my diet under breakfast and any extras under a different meal. It helps me track where I "cheated" and either eliminate those foods or trade them for something healthier.
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Take mental notes of calories in food, do flash-card drills if you have to. Practice estimating the calorie count in foods you didn't prepare, ie. let your spouse make the food or estimate the calories when you go out to dinner and then ask for a nutrition fact-sheet if they have one to compare. This way when you find yourself Out, at a Party or Family event you'll be able to keep yourself inside your calorie budget even if you don't know exactly what went into each entree.
When you want a snack at night and you are trying to talk yourself out of it, but it is not working. Check your spark calories for the day and see if you have any calories left. Sometime it is still okay to have that snack and you can design it to stay within the calorie budget.
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