This is almost like cheating, but after a few really LONG posts and five novellas, my typetastic fingers are numb. So you get the short version.
1. Start the day with protein and fiber. In my case, that's usually oatmeal (the real kind) with walnuts & milk. It could also be a cup of Greek yogurt and granola. It shouldn't be a 100-calorie serving of Special K (or whatever). That's not a meal; it's a snack.
2. Be prepared for mid-morning munchies. If there is a banana or a cup of applesauce on the desk, you are much less likely to go looking for cookies in the breakroom. Even better: a handful of nuts.
3. Drink water throughout the day. Thirst, like fatigue, is often misinterpreted as hunger. Water is also not sweet (unlike all soft drinks) so it will not keep the brain constantly cued to receive sugar.
4. Be prepared for mid-afternoon boredom that manifests as "I want something to eat." Humans aren't built to work at a desk for eight hours straight. What you really want is to get up and move around. While you're up, make a cup of mint tea. It tastes sweet, so it feels like a treat, but it's also refreshing.
5. Don't keep quantities of snacks at home, but do keep a small supply of something that's a real treat for you. In my case, it's fine chocolate. One ounce of that stuff after dinner is more satisfying than a whole snack box of Oreos. And carries no guilt.
What's all this about? It's about controlling what we eat. Most of us who have to watch our weight - and that's most of us - manage it best by managing calories. Portion control. Nutrition.
Basically, most of us crave sugar above all else, and we crave it at certain fairly predictable intervals. If the body is working on digesting real food (including plenty of protein), it's not going to crave as hard or as often.
We can distract it.
We can eat less, and feel more satisfied, as long as we find ways to avoid feeding the sugar craving. Activity helps. Water helps. Protein helps. And understanding the craving cycle helps ... a lot.