Summarize:

Calorie counting is not a diet, but a way to keep track of the amount of energy that comes from food and the amount of energy used by your body.  There are several ways to count calories. Many fitness websites and apps have built-in calculators to help you. If daily calories from food total more than the daily number of calories you burn, you may be gaining weight. If daily calories from food total less than the daily number of calories you burn, you will probably lose weight. We've all heard that "breakfast is the most important meal of the day." But there's really truth to this saying! Studies have shown a relationship between eating a responsible breakfast and lower body weight, or less weight gain over time.  Oatmeal, cereal, a slice of whole-wheat toast, fresh fruit, and yogurt are all healthy choices. A good breakfast may be more helpful than hitting the snooze button on your alarm clock. Make time in the morning to fit breakfast into your pre-work routine. If you are pressed for time in the morning, try fixing breakfast ahead of time. Hot or cold cereal can be prepared in batches and dished out into individual containers for you to eat on the run. Fresh fruit is also easy to eat on the go. Sometimes it's more convenient to grab food on your commute. In that case, choose healthier options: a muffin, "to go" servings of oatmeal, or a yogurt. Sure, it puts some extra pep in your step. But like any drug, it is possible to overdose on caffeine, causing irritability, restlessness, and sleepless nights. None of those symptoms helps you be your best at work!  Cap your caffeine consumption at 400 milligrams per day. That's the equivalent of 4 cups of brewed coffee, 10 cans of cola, or 2 energy shot drinks.  Establish a caffeine schedule to distribute your consumption more evenly. For example, have an espresso in the morning, a cup of brewed coffee before lunch, and another in the afternoon. To help you sleep, set a time of day (like 4:00 pm) after which you won't drink caffeine. Tea can be a lower caffeine alternative to coffee, depending on the type of tea and the serving size.  Counteract your daily coffee house fix with alternatives: orange juice, skim milk, water, and/or plain brewed coffee. Many caffeinated drinks like coffee, tea, and cola have low-caffeine or no-caffeine versions. Lunch plans left to the last minute often tend to be the least healthy choices, especially when your workplace is surrounded by fast food joints and you find yourself pressed for time. Give yourself time to think about healthier alternatives.  Look for healthy options during a restaurant lunch meeting. Many restaurant chains now offer low calorie or diet selections for health-conscious customers. A ready made salad or take-away salad bar is a good option if you work near a large grocery store chain. Food trucks have become very popular by parking lots of meal choices right outside  your work site. It's still up to you to make those choices healthy ones! Look for a truck that offers salads or healthy wraps. Salad vending machines are the latest trend in healthy lunches.Look for them to appear in a city near you! Taking the time to prepare healthy meals at home is often the best way to ensure a nutritious lunch. By carefully selecting ingredients at the grocery store, you can better count calories and avoid foods that you're intolerant or allergic to.  A healthy lunch made at home might consist of brown rice (with vegetables) and grilled or baked chicken. (Brown rice offers extra dietary fiber and chicken is lean meat with lots of protein.) Home cooked leftovers can also be a healthier alternative to eating out, depending on the dish. Brown bag it: pack a sack lunch with a sandwich, cut vegetables like celery sticks, and a healthy treat like fruit flavored yogurt or fresh fruit. If you're pressed for time before work, bring a can of soup that can be heated up in a microwave safe container. Avoid varieties of soup that are high in sodium. When it comes to consuming unnecessary calories at work, snacks and drinks are a common culprit. Foods you eat while "grazing" at your desk or in the break room often go unnoticed, even if you're counting calories.  Reach for a low-calorie snack if you feel hungry before lunch. Bring a bag of pretzels, reduced-fat popcorn, or cut vegetables with low-fat dressing for dipping. These will keep you satiated without the guilt. Avoid high-calorie sodas and sugary juices at all times. Instead drink something that will increase your metabolism and also doesn't increase your calories, like green tea. Stay hydrated! Water is always a smart choice. It's a crucial nutrient for your body without taking in any additional calories. Keeping yourself hydrated means keeping your brain hydrated as well, which results in clearer thinking.  Chew gum as an alternative to mindless snacking. Avoid gum that is high in sugar or artificial ingredients. Resist treats at work. Coworkers may often bring baked goods to share or hold potlucks where everyone brings a dish to pass. If you can't avoid them, eat wisely and don't overindulge.
Learn to count calories. Enjoy a nutritious breakfast. Regulate your caffeine intake. Plan ahead when eating out. Bring a healthy lunch to work. Choose snacks and beverages wisely.