Hara Hachi Bu: The Simple Japanese Trick for Weight Loss

Original Publish Date:

Have you ever wondered how the Japanese people manage to stay slim and healthy, without resorting to restrictive diets or detoxes? The secret may lie in an ancient principle that they follow, called Hara Hachi Bu.

In this article, we will explore what Hara Hachi Bu is, how it works, and how you can apply it to your own eating habits.

What is Hara Hachi Bu?

Hara Hachi Bu is a Japanese term that means “Eat until you are 80% full”. It originated in the city of Okinawa, where people use this advice as a way to control their eating habits.

Interestingly, Okinawa is one of the world’s “Blue Zones” — a community that lives to age 100 at 10 times the rate of the general population. This impressive longevity record isn’t just a case of good genes; Okinawans prioritize their health in ways big and small thanks to a culture that innately encourages and facilitates living well.

Hara Hachi Bu is not a complex set of rules or restrictive diet. Instead, it’s a fundamental principle deeply rooted in Japanese culture.

Quite simply, it involves eating till you are 80% full, striking a harmonious balance between nourishing the body and avoiding excessive consumption.

How does Hara Hachi Bu work?

Many factors can influence how much food we consume, from the size of our plate to the social setting we’re dining in, which is why eating mindfully is so important. By focusing their attention on the meal at hand, and stopping before they feel full,

Okinawan adults eat an average of 1,900 calories per day. It’s a steady caloric intake rather than the feast-famine cycle many Americans find themselves in, and it allows them to fully enjoy their food without having to worry about significant weight gain.

Hara Hachi Bu works by fostering a deep connection between the mind and body during meals. It teaches us to listen to our hunger and satiety signals, and to respect our natural appetite. It also prevents us from overeating, which can lead to obesity, diabetes, heart disease, and other chronic conditions.

By eating until we are 80% full, we give our stomach time to digest the food and send the message to our brain that we are satisfied. This way, we avoid the uncomfortable feeling of being stuffed, and the guilt and regret that often follow.

How can you practice Hara Hachi Bu?

If you want to try Hara Hachi Bu, here are some tips to help you get started:

  • When you look at your plate, decide how much might make you feel full, and then estimate what 80% of that amount would look like. Perhaps it’s two-thirds of the food on your plate. Aim to feel satisfied and not hungry anymore, rather than full.
  • Speed also contributes to mindless overeating. Your stomach takes 20 minutes to digest your food. By that time, you’ve already left the table. Slow down while eating, and give your body time to register how much you’ve eaten. If you eat quickly and stop at what you think is 80% full, you may actually be 100% full and not know it since your body hasn’t caught up yet with your mind.
  • Take brief breaks and see how you feel. If you’re still hungry you can always eat more, but once you’re stuffed you just have to be patient and wait for the unpleasant sensation to pass.
  • Turn off the TV and fully absorb the smell, taste and texture of the food. Eat with awareness and appreciation, and savor every bite. This will help you enjoy your food more and feel more satisfied with less.
  • Choose foods that are nutritious and filling, such as vegetables, fruits, whole grains, lean proteins, and healthy fats. These foods will provide you with the energy and nutrients you need, and keep you fuller for longer. Avoid processed foods, added sugars, and empty calories that can spike your blood sugar and make you crave more.
  • Drink plenty of water before and during your meals. Water will help you stay hydrated, flush out toxins, and fill up some space in your stomach. Sometimes, we mistake thirst for hunger, so drinking water can also help you curb your appetite.

Hara Hachi Bu is a simple yet effective way to lose weight and improve your health. By eating until you are 80% full, you can reduce your calorie intake, prevent overeating, and enjoy your food more.

Hara Hachi Bu is not a diet, but a lifestyle that can help you achieve a sustainable, healthy weight and live longer. Try it for yourself and see the difference!

Leave a Comment