Hara Hachi Bu is an ancient Japanese concept that encourages people to eat until they are 80% full, instead of eating until completely satisfied. Practised in Okinawa, a region known for its high number of centenarians, this method promotes mindful eating and moderation, which can improve digestion, prevent overeating, and support long-term health.
What Is Hara Hachi Bu?
Hara Hachi Bu, rooted in Confucian teachings, is about eating just enough to nourish your body without feeling stuffed. By stopping at 80% fullness, you give your brain time to register satiety and avoid the discomfort of overeating. This practice supports portion control without strict calorie counting.
Benefits of Hara Hachi Bu
Portion control: You naturally eat less, making it easier to manage weight without rigid diets.
Better digestion: Slower, more mindful eating aids digestion and prevents bloating.
Improved mindfulness: Paying attention to hunger and fullness cues promotes healthier eating habits.
Weight management: By eating in moderation, you’re less likely to overeat and gain weight.
How to Practise Hara Hachi Bu
1. Eat Slowly
Slow down to give your body time to register fullness. Chew thoroughly and savour your food, which helps you notice when you’re approaching 80% fullness.
2. Recognise Hunger Cues
Rate your hunger before eating. When you’re moderately hungry (around a 3 or 4 on a scale of 1 to 10), start your meal, and stop when you’re satisfied but not full.
3. Portion Smaller
Serve yourself smaller portions. If you’re still hungry later, you can have more, but starting small helps you avoid overeating.
4. Limit Distractions
Focus on your meal without TV or phone distractions. This helps you tune into your body’s signals and enjoy your food.
Misconceptions About Hara Hachi Bu
It’s not a diet: This isn’t about restriction or deprivation. It’s about balance.
You won’t feel deprived: You’ll be comfortably full and satisfied.
Flexible eating: Hara Hachi Bu works with any diet or type of food.
Hara Hachi Bu offers a simple, mindful approach to eating that encourages moderation and balance. It can help you improve digestion, manage weight, and develop a healthier relationship with food. By practising this technique, you may find it easier to avoid overeating and feel more in tune with your body’s needs.
Why not give it a try? With a little practice, stopping at 80% full could become second nature, leading to better health and well-being!
