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Follow the method of the world’s longest living people for better weight control, longevity and good health. In other words, “do it like the Japanese.”
Hara Hachi Bu. The phrase comes from the Japanese archipelago of Okinawa, an area that belongs to the Blue Zones . There people get out of bed every morning with a clear sense of purpose, known as Ikigai . Hara Hachi Bu means “stop eating when you are 80% full” and is one of the many longevity secrets that Asian people have .
Hara Hachi Bu is a practice inspired by Confucianism . His philosophy reminds me of a variation of the phrase I heard when I was little: “when you get up from the table you should be able to eat that much.” In fact, Okinawans say you should stop eating when you are 80% full.
Can this simple Japanese practice help us achieve a healthy weight? And, if so, how easy is it to implement?
How to Achieve Hara Hachi Bu for a Healthy Body Weight
In the Japanese archipelago of Okinawa, people use Hara Hachi Bu to control their eating habits. This “stop eating when I’m 80% full” rule, in addition to the weight loss it can achieve, is thought to have health benefits. If you’re wondering how to achieve this, three things can help:
- Focus on the food.
- Eat more slowly.
- Use small utensils.
The first step that will bring you closer to Hara Hachi Bu is to turn off the TV or the series you are watching on the computer while you eat. Don’t forget that research has shown that eating while watching TV can lead to an increase in food intake. By turning off the TV try to fully feel the smell, taste and texture of the food.
It is also important to eat slowly and chew each bite properly. According to studies , we need to chew food about 32 times , while foods that are more difficult to chew, such as steak and nuts, may require up to 40 chews per bite. For foods that are softer, such as mashed potatoes and watermelon, we are allowed to chew 5 to 10 times.
In addition, every time you chew remember that your stomach needs time to understand that it is full. If you eat your meal at high speed, you hinder this process, increasing the chances of eating more than you need.
Take short breaks and see how you feel. If you’re still hungry, you can eat more, but if you feel bloated, you just have to be patient and wait for the unpleasant feeling to pass.
And remember that if you can’t stop at 80%, you can start with small steps: at first, leave only one bite left on your plate. See how your body and organism react and proceed accordingly.
