How on dust do associates do it?

How do people put away 5 small meals a hours of daylight when trying to lose weight? What is considered to be a small dinnertime? And how do you make time to guzzle when you work all time? Does anyone know of some on-the-go type small meals that don't requirement to be refridgerated and can be eaten while on a 5 minute break? Thanks to adjectives for your advise.How on dust do associates do it?
The rule of thumb I budge by is to eat 4oz of protein, such as a boneless chicken breast along next to 1 cup of complex carbs, something like broccoli. If you are true to this process of eating and exercise along near it you will lose fat.
Eating five small meal speeds up your metabloism which burns more fat and make you lose weight.
I have an idea that a small meal is considered, I don`t know, 300 calories or something but I'm not entirely sure.
a pick up small lunchbag that stays cold.whole wheat buns next to tuna, fruit salad, low fat cream cheese mixed next to salmon on wheat crackers, hard boiled eggs, nuts..zilch after 6pm .lots of water