There are several ways to gradually reduce your food intake without drawing attention to yourself. These methods are designed to make healthy, sustainable changes to your eating habits: 1. **Gradually reduce portion sizes**: - Reduce the size of your plate to naturally reduce the amount of food you eat at each meal. - Reduce the size of your main meal or protein slightly over several days instead of making a big reduction all at once. 2. **Increase your vegetable intake**: - Add more low-calorie, high-fiber vegetables to each meal, which not only makes you feel fuller, but also provides a rich nutritional punch. - Replace some high-calorie side dishes with vegetables. 3. **Choose lower-calorie foods**: - Replace high-sugar, high-fat snacks with healthier options like fruit, nuts, or yogurt. - Choose whole grains instead of refined grains, such as brown rice instead of white rice. 4. **Control your beverage intake**: - Reduce sugary drinks and high-calorie drinks, and choose water, herbal tea, or sugar-free drinks. - Drink a glass of water before a meal to help you feel fuller and eat less. 5. **Chew slowly**: - Chew each mouthful of food 20-30 times to extend the eating time, so that the brain has enough time to receive the fullness signal, thereby reducing the overall intake. 6. **Regular meal time**: - Avoid irregular eating habits, eat on time, and reduce overeating caused by excessive hunger. - Try not to eat too much food at night. 7. **Healthy snack preparation**: - Carry healthy snacks with you, such as sliced fruits, nuts or vegetable sticks, and avoid choosing high-calorie foods when you are hungry. 8. **Pay attention to the eating environment**: - Avoid frequently adjusting the amount of food when eating in front of many people. You can choose to make slight adjustments in a private environment. - Use smaller tableware to make the food look more, while the actual intake is reduced. 9. **Manage stress and emotions**: - Manage stress through exercise, meditation or other methods to avoid increasing appetite due to emotional fluctuations. 10. **Record eating habits**: - Keep a food diary to record daily eating conditions, which will help self-monitoring and gradual adjustments. **Warm Tips**: When adjusting your eating habits, ensure adequate nutrition and avoid excessive restrictions that lead to malnutrition. If you have special health needs or long-term plans to lose weight, it is recommended to consult a nutritionist or medical professional for personalized advice and guidance.