A traditional Japanese eating habit called hara hachi bu, which encourages participants to eat until they are only 80% full, has been associated with greater longevity and better overall health.
Hara hachi bu is a cultural tradition of aiming to stop eating when one is 80% full rather than continuing to eat until completely satiated. The tradition, which is based on Confucian teachings, focuses on mindful eating and staying in tune with the mind and body during meals. Research on the tradition has been relatively limited, but studies have been conducted in populations where the eating habit is common, such as Okinawa.
The results suggest that people who follow hara hachi bu tend to consume fewer calories overall. They also tend to gain less weight than other populations over time, and their overall body mass indexes (BMIs) tend to be lower. BMI and excessive weight gain have been linked to many chronic diseases, including heart disease and type 2 diabetes. Populations in which a high percentage of people follow hara hachi bu, such as Okinawa, also tend to have greater longevity and a high number of centenarians.
Hara hachi bu may be so successful because it encourages mindful and intuitive eating. These methods have been associated with better overall diet quality and less emotional eating. It may also work well because it is more sustainable than most forms of dieting. Restrictive diets can lead to cycles of weight loss and regain that are ultimately unsuccessful and unsustainable. Hara hachi bu encourages gradual changes and greater mindfulness around meals without significant restrictions, which many people may find easier to integrate into their lives. To begin practicing hara hachi bu, practice body awareness during meals. Eat without distractions, and focus on savoring eat bite while maintaining awareness of your body’s satiety cues. Integrating this practice into meals may ultimately extend your life and lower your risk of obesity and heart disease.
Sources: The Conversation, Science Daily
