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4. Eat lunch at your desk.
Eat one portion of protein that fits in the palm of your hand, and a vegetable or fruit. That’s not a lot of food, but it is healthier than what you are eating now, and just as importantly lets you take baby steps towards better controlling your portions at every meal.
Pack a can of tuna and two apples. Or bring a skinless chicken breast and two cucumbers. Just choose something you can eat at your desk...