Reducing dietary intake without being noticed, you can adjust your eating habits in a gentle and gradual way, while combining social skills and dietary strategies. Here are some practical methods： --- ###**1. Adjust your diet and habits** 1. **Reduce the size of tableware** -Use smaller bowls and plates, which are visually adequate when filled with food, and the actual intake is reduced. -For example: use a small bowl to hold rice and a shallow plate to hold vegetables. 2. **Give priority to low-calorie and high-fiber foods** -Eat more vegetables, lean meat, fish, beans and other foods with a strong sense of satiety, and reduce the proportion of staple foods and fried foods. -For example: eat half a plate of vegetables first, then protein and staple foods. 3. **Slow down eating** -Chew 20-30 times per bite to extend the meal time and allow the brain to receive satiety signals in time. -Participate in more chats during dinner and naturally reduce the amount of food you eat. 4. **Increase water intake** -Drink a glass of water or sugar-free tea before a meal to reduce hunger; use soup or clear soup during a meal to increase satiety. --- ###**2. Coping skills in social situations** 1. **Distract others** -Take the initiative to play the role of “waiter” during dinner (such as helping to pour water and hand tableware) to reduce the attention of others to your eating. -Talk more about topics or praise others to shift the focus. 2. **cleverly refuse to persuade food** -When encountering food persuasion, he responded politely: “This is delicious, but I'm a little full now, so I'll try it later!" ” -Prepare reasons in advance, such as “the stomach has not been very comfortable recently, the doctor recommends eating less and eating more.” 3. **Eat in batches** -Divide the food into small portions and eat it multiple times, or take away the rest in the name of “packing” after the meal. --- ###**3. Hidden strategies in daily life** 1. **Gradually reduce the amount of staple food** -Reduce staple foods (such as rice and noodles) by 10%-20% every week, and fill the gap with vegetables or protein. -For example: Originally eat a bowl of rice, but change to 3/4 bowls with extra vegetables. 2. **Alternative to high-calorie drinks** -Replace sugary drinks with black coffee, sugar-free tea, and sparkling water to reduce invisible calorie intake. 3. **Plan your diet in advance** -Eat a small amount of healthy snacks (such as nuts and yogurt) before going out to avoid overeating outside due to excessive hunger. 4. **Keep a diet diary** - Use a mobile phone app or notebook to record daily intake to help self-supervision without disclosure. --- ###**4. Health and mental balance** 1. **Avoid extreme dieting** - Ensure that the daily calories required for basal metabolism are not less than 1200 kcal for women and 1500 kcal for men. -Focus on reducing non-essential calories such as snacks, desserts, and fried foods. 2. **Mindful Eating (Conscious Eating)** -Focus on the color and fragrance of food, avoid swiping your phone or watching TV while eating, and prevent unconscious eating. 3. **Regularly monitor body changes** -Assess progress by observing tightness or slight weight changes in clothing (rather than public weighing). --- ###**5. Long-term sustainability** -**Set a small goal**: For example, reduce by 100 kcal per week and gradually adapt to the new food intake. -**Flexible adjustment**: Special occasions (such as festivals) allow moderate relaxation to avoid backlash due to excessive restraint. -**Seek support**: If necessary, you can consult a nutritionist privately to develop a personalized plan. --- Through the above methods, you can gently adjust your eating habits without affecting your social life, while protecting your privacy. The key is to be patient and let the changes naturally integrate into daily life.