There are some subtle adjustments and strategies you can take to reduce your food intake without noticing it. Here are some suggestions: 1. **Gradually reduce portion sizes**: Instead of reducing your food intake drastically all at once, try gradually reducing the size of your food portions at each meal. For example, change the size of your bowl or plate to a smaller one to give yourself a feeling of "fullness". 2. **Increase the time you spend eating**: Extend your meal time and chew your food slowly, which can make you feel like you've eaten more psychologically and also help digestion. 3. **Drink more water**: Drinking water before or during meals can help fill your stomach and reduce food intake. But be careful not to overdo it to avoid affecting digestion. 4. **Choose low-calorie foods**: Choose more vegetables, fruits, whole grains, and high-fiber foods in your daily meals. These foods are usually low in calories but can provide a sense of fullness. 5. **Reduce snacks and drinks**: Consciously reduce the intake of high-calorie snacks and drinks, such as replacing snacks with fruits. 6. **Keep your dietary goals in mind**: Set some healthy dietary goals, stay positive, and focus on nutrition rather than excessive intake. 7. **Avoid distractions**: Try to avoid watching TV or playing with your phone while eating so that you can focus on the food and feel fuller. 8. **Adjust the dining environment**: Choose a place with soft lighting to eat. A soothing and comfortable environment can make you feel more relaxed, so you can control your food intake properly. Please remember that balanced nutrition and healthy eating habits are the most important. If you have any health problems, it is best to consult a doctor or nutritionist for advice.