Gradually reducing your food intake without being noticed requires some strategies so that you can control your eating without drawing attention to yourself. Here are some tips: 1. **Gradually adjust**: Reduce the amount of food you eat a little each week instead of reducing it all at once. This will help your body adapt better. 2. **Choose smaller plates**: Use smaller plates to serve your food, which will naturally reduce your intake but still make it look full. 3. **Pace**: Eat slowly and chew your food thoroughly. This will help you feel fuller and not need more food. 4. **Drink more water**: Drink more water before or during meals to help you feel fuller and eat less food. 5. **Increase the amount of vegetables**: Add more vegetables to your plate, which are low in calories and can help you feel fuller. 6. **Distract yourself**: Chat with others while eating or join in the conversation at the table to make the reduction in food less obvious. 7. **Order carefully when dining out**: Choose dishes with less fat or share larger portions with others. 8. **Bring your own snacks**: If you need to eat snacks in front of others, you can choose low-calorie healthy snacks, but in small quantities. 9. **Adjust the frequency of meals**: If you eat three meals a day, you can consider changing to smaller meals and more frequent meals, dividing the food for the day into more small portions. 10. **Reduce high-calorie drinks**: If you usually drink high-sugar or high-calorie drinks, you can replace them with water or sugar-free drinks. Through slow changes and the application of techniques, you can gradually reduce your food intake without being noticed by others. At the same time, in the process of dietary adjustment, it is very important to ensure a balanced intake of nutrients.