At a time when extreme measures such as long juice cleanses and multi-day fasts are relied upon for short-term weight loss, the traditional Japanese practice of hara hachi bu, which translates to “eat until you’re full,” is a more sustainable and long-term way to lose fat that allows you to eat the foods you love. Sound good? Here’s what you need to know.
What is Hara Hachi Bu and why is it trending?
You’ve surely heard the phrase “everything in moderation.” Hara hachi bu is deeply rooted in one concept. Best of all, there’s a bonus to using this age-old anti-aging method because those who follow this practice live longer and are less likely to get sick. Hara hachi bu isn’t about cutting out your favorite foods, it’s about putting the plate down when you feel 80% full instead of letting your waistline go off.
“Recently, it’s gaining more attention as a weight loss strategy. But while hara hachi bu may emphasize eating moderation and stopping before you’re full, it shouldn’t be viewed as a method of diet restriction.” writes Aisling Pigott, lecturer in dietetics at Cardiff Metropolitan UniversitySubmit your observations in an academic piece for thecoversation.com. “Instead, it represents a way of eating that can help us learn to be mindful and grateful when we eat.”
What does science say about Hara Hachi Bu?
With The average American man eats about 2,720 calories a day, and women consume 2,118 calories.this type of food intake often creates excess energy, leading to weight gain and subsequent obesity. Of course, the number of calories a person needs depends on a number of factors, such as how active you are (Calculate your personal needs with the Mayo Clinic calorie calculator), but while medical intervention from drugs like Ozempic is starting to reduce the average caloric intake, hara hachi bu can be implemented without injections or financial costs.
The average number of calories consumed in Okinawa, Japan by those who eat to 80% satiety, they consume about 1,900 calories, far less than many in the Western world. “It’s also associated with lower weight gain and lower body mass index (BMI),” Pigott said. “The hara hachi bu ethos also makes perfect sense in the context of modern life and can help us develop a better relationship with the food we eat.”
How you can use Hara Hachi Bu to stay slim year round
Start by paying more attention around what you eat. Remember that you should eat to avoid hunger, instead of stuffing yourself until you are full. “If you’re physically hungry, denying yourself can only lead to a stronger appetite or overeating later. But if you’re feeling bored, tired or stressed, take a moment to stop. Giving yourself space to think can prevent food from becoming a default coping mechanism,” explained Pigott.
This care should extend to feeding your full attention. We tend to eat more when distracted by technology, so savor every bite and stop when you’re about 80% satisfied. In fact, it takes about half an hour for your brain to get the message that you’re full, so eating slowly makes perfect sense. You should also focus on nutritious foods using whole foods, because foods rich in vitamins, minerals and fiber make us feel better than refined carbohydrates and highly processed meats.
“You don’t have to eat ‘absolutely’,” Pigott advised. “The point of hara hachi bu is about being aware of your body, not about feeling guilty about what you eat.”
Why Okinawans have some of the highest life expectancies in the world
Okinawans over the age of 65 have the longest life expectancy in the world. informs bluezones.com. And they suffer only a fraction of the diseases that kill Americans. That’s 20% less for cardiovascular disease, 20% less for breast and prostate cancer, and less than half the rate of dementia among Americans of the same age.
“Eating should be a sensory and satisfying experience. Slowing down allows us to know when we are full and need to stop eating,” added Pigott. “Being aware of the food we eat and taking the time to taste, savor, and truly experience it, as Hara Hachi emphasizes, can allow us to connect with our bodies, support digestion, and make more nutritious food choices.”
