There are two ways.

The first is to create a feeling of fullness.

For example, drink more water before meals, or other zero-fat drinks.

You will be full after drinking, and you will naturally eat less when you eat.

The second is to adjust the diet structure.

The number may not change much.

However, don't eat foods that are high in calories, sugar and fat.

Instead, foods rich in cellulose and low in calories.