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On Sunday take the time to make a pot of old fashioned oatmeal the long cook kind. Divide it into 1-cup servings into containers that can refrigerate and microwave. You have a nutritious breakfast for the rest of the week that is not the processed sugary instant king.
Half a sandwich instead of a whole one, one cookie instead of two, little adjustments that don't totally deny you what you want, but make a difference in your overall caloric intake. Over time, the progress you make with small changes will inspire larger ones and build your forward momentum!
To keep mindless snacking in check, find a good fidget. For example, I knit, so I keep small knitting projects by my computer, the TV, by my desk at work, etc. That way, I have something to do during downtime and I'm less likely to go find food.
I pack my lunch bag for a work day of healthy food. I eat my breakfast at home, but I pack my snacks and lunch to make sure I eat healthy. Snacks (in the 100 cal snack bags) include grapes, pretzels, special k bars; and a Weight Watchers meal for lunch. I graze on healthy stuff all day. No guilt.