."Your best bet is to review the menu in advance and determine, based on your intake for the day, what you'll be eating. It is okay to leave room for dessert, if you know your friends like to order it, but recommend sharing one dessert with 1 or 2 other people.
If you want to reduce the number of calories you eat in a day, keep track of your food and beverages by recording them on paper or on your smartphone, as well as portion size. Studies show that the nit-picky process really does work for weight loss. In a 2019 study in, people who recorded their three meals a day over a 6-month program lost more weight than other participants who did not keep track of food intake. Some of the biggest losers dropped more than 10% of their body weight.
Source: Healthcare Press (healthcarepress.net)
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