Do they have roughly the same things each time? If so then I'd try to make a plan for what you are going to have. I know most people do panic about buffets, but I love them for control purposes. You can see what something is cooked in, you can see if there is any sauce, you control the portion. You don't have to look at a menu and agonise over fries or no fries cos you really, really, really, really want fries but they aren't going to fit today's plan, you go up to the buffet table and you take two fries - craving satisfied, limits not blown.
Assuming there are plates and it's not solely nibbly things, go and dump a massive salad over 3/4 of the plate then see what you can fit in the rest of it in a single layer. Oh, and let everyone else go up first. Some things might be gone by the time you get there anyway so problem solved, and it's astonishing how much less appetising a semi-decimated buffet looks than a full one all beautifully presented. Instead of deciding what you want to pick up by looking at the buffet counter have a glance at other people's plates and make your decision before you even get close to the actual table, then stick with that. Another strategy is to go around twice, go along the entire line looking at everything and see what you'd like, then weigh up in your mind what is most important to you to fit into your allowances. If you go along the line and see chicken and throw some on your plate and then you see mini-sausages too and you want those more than the chicken then before you know it they will both be sitting on your plate. The double go-around means you would not pick up any chicken in favour of the sausage. I think the key is to remove that impulse moment, I see I put on plate, you want to look then think then select.
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