Mindful eating: Exploring the hara hatchi bu

People in Okinawa, Japan say “Hara Hachi Bu” before meals to remind them to stop eating when their stomachs are 80% full. Hara hachi bu is a Japanese phrase meaning “eat until you are 80% full,” and it is a practice of mindful eating that involves slowing down to listen to your body’s fullness cues.

This concept is a core principle of the healthy, long-lived population of Okinawa and is closely related to mindful eating because it promotes awareness, gratitude, and a connection with your body rather than strict dietary rules. Practicing hara hachi bu can lead to reduced calorie intake, lower weight gain, and better overall diet quality without feelings of deprivation.

Ho to practice hara hatchi bu

#1 Eat until you are 80% full

 Stop eating when you feel comfortably satisfied, not stuffed. This allows your body space to digest and process the food, and you will likely feel light and energized, not heavy.

#2 Slow down and savor your food

Take your time eating to allow your brain to register the fullness signals. A good practice is to pause halfway through your meal to check in with your body.

#3 Eat without distractions

 Avoid eating in front of screens like the TV or phone. By giving the meal your full attention, you can better connect with your body’s hunger and fullness cues.

#4 Eat with gratitude

 Acknowledge the effort that went into your meal and appreciate the food for what it provides.

#5 Use smaller plates

This simple change can naturally lead to eating less without having to think about it as much.

Eating until 80 percent full is associated with a lower rrisk of chronic diseases such as cancer, stroke, and heart diseases

source : safety4sea