This is what I do: 20 or 30 minutes before lunch I eat an apple. There was a study a few years ago that showed you can crowd out unhealthy food by eating an a

This is what I do: 20 or 30 minutes before lunch I eat an apple. There was a study a few years ago that showed you can crowd out unhealthy food by eating an apple or pear before every meal. I bring in frozen vegetables from home and I have to eat them before I eat any of the office snacks. Never drink soda. Making clear rules makes it easier to follow compared to having to use willpower and thinking about each situation.