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Whenever I eat something unplanned at work, I immediately send my personal email account a quick note describing what I ate. It could be as small as two chocolate Easter eggs, or as big as a slice of cake (odd that it's never vegetables!). When I get home, I enter it into my nutrition tracker.
When eating by self: set fool for meal aside so you won't overeat. Have a few bites, then do something else (email, chore, etc). Come back and have a few more bites, but take a drink of water first. Repeat until food is gone or until you don't want more.
Use a small plate for every meal. I use the salad plate instead of the dinner size plate. I find I am satisfied after this smaller meal and don't feel deprived at all. It's really shown me that we don't need as much food as we think we do!
When it is really tough, decide not to eat for 10 minutes. Set the timer. If there isn't anything you have to do, do something fun -- Spark, computer game, sudoku, whatever -- to pass the time. Reward yourself when you make it ten minutes (polish nails?) and set the timer for 20. Eat at next meal.