Hara Hachi Bu: This mindful eating philosophy is the reason why Japanese live so long

Dietician Ekta Singhwal said Hara Hachi Bu allows your body to signal fullness before overeating, which can also be effective for weight management and weight loss

By: Lifestyle Desk
New Delhi | Updated: January 6, 2024 10:56 AM IST

3 min read

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Healthy eating habits can be incorporated with this philosophy. (Source: Getty/Thinkstock)

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For nearly a thousand years, the Japanese archipelago of Okinawa has been known for fostering exceptionally long lifespans. Being one of the world’s blue zone regions, Okinawans live extraordinarily long and healthy lives. According to researcher Dan Buettner, who invented the phrase “blue zone”, it is considered to be due to the Japanese concept of Hara Hachi Bu.

Before starting a meal, Okinawan elders recite this Confucian-inspired adage: hara hachi bu – a reminder to stop eating when their tummies are 80 per cent full. According to Buettner, this cultural practice of calorie restriction and mindful eating contributes to Okinawa having the highest rate of centenarians in the world.

Dietician Ekta Singhwal agreed with that assessment. “It promotes mindful eating by allowing your body to signal fullness before overeating, which can also be effective for weight management and weight loss,” she told indianexpress.com.

Weight loss takes time, so be patient and stay committed to your goals. (Source: Freepik)

Overeating often leads to excess calorie intake, and by stopping at 80 per cent, you’re more likely to consume fewer calories, ultimately aiding in weight control.

What are the other benefits of this philosophy?

According to Singhwal, other benefits of this Japanese philosophy include:

Improved digestion
Reduced risk of overeating-related health issues like obesity and digestive problems
Better awareness of your body’s hunger and fullness cues

It may also lead to a greater appreciation of the food you’re eating and a deeper connection to the cultural and social aspects of mealtime, she added.

Are you eating mindfully? (Source: Getty Images/Thinkstock)

How to put the Hara Hachi Bu philosophy into practice?

Singhwal advised adopting the following measures to put this philosophy into practice.

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Use smaller portion sizes and take your time to savour each bite.
Eat slowly and mindfully, paying attention to your body’s cues of fullness.
Stop eating when you feel satisfied but not overly full
Practice portion control and avoid seconds, at least until you’ve assessed whether you’re truly still hungry.

ALSO READ | From ancient Japan to modern India: How far sushi has travelled

Remember, it’s essential to consult with a nutritionist or healthcare professional for personalised guidance on implementing this philosophy in your diet to achieve your specific health and weight goals.

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