Eat protein for breakfast
People love to hype breakfast eating as a miracle weight loss cure, but only breakfasts high in protein have been proven to suppress appetite and reduce subsequent eating throughout the day. Skip the waffles and head to the omelet station instead.
A full plate sends the signal that you’re eating a full meal and a partially full plate looks like a skimpy meal, regardless of the actual quantity of food.
The same amount of food looks like more on a smaller plate
Using smaller plates and filling them up is a proven way to eat less without noticing.