Americans are constantly seeking effective weight loss strategies, but the answer may lie in Okinawa, Japan, one of the world's "Blue Zones" - regions known for the exceptional longevity and health of their inhabitants. For centuries, Okinawa has been known for fostering remarkable longevity, with Okinawans over 65 boasting the world's highest life expectancy: approximately 84 years for men and almost 90 years for women. A key practice contributing to this longevity is the Confucian-inspired adage "hara hachi bu," a reminder to stop eating when their stomachs are 80 percent full.
Understanding "Hara Hachi Bu"
The term "hara hachi bu" translates directly from Japanese to "belly 80 percent full," or eating until you’re 80 percent full. This concept, born over 300 years ago, remains a common saying in Japan today. The phrase dates back to the Edo Period in 1713 when Japanese philosopher and botanist Ekiken Kaibara published his book, Yojokun: Life Lessons From A Samurai. The prefix “yojo” in “yojokun” stands for “self-healing ability,” which aligns with the book’s focus on listening to what your body tells you, according to Miyashita. The book introduces the idea of “hara hachi bun me,” which means to stop eating at 80 percent full. The philosophy can help with gastrointestinal issues and encourage a healthier mindset. Kaibara himself lived to be 83, a remarkable age for the Edo Period when life expectancy was less than 50 years old.
Many older Okinawans say the phrase “hara hachi bu” out loud before they eat a meal, serving as both a pre-meal blessing and a reminder to stop eating before feeling overly full.
The Okinawan Diet and Lifestyle
The average daily intake of an Okinawan is only about 1,900 calories, significantly less than the average number of calories consumed by a typical American. According to research by the USDA, the average American man consumes over 2500 calories, with his food intake reaching its peak when he is in his 40s, topping out at an average of 2692 calories. For women, the same trend holds true.
Elderly Okinawans adopt a plant-based diet, and their meals consist mostly of sautéed string beans, spinach, mustard greens, sweet potatoes and tofu, all of which are rich in nutrients.
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Benefits of the "Hara Hachi Bu" Approach
The "hara hachi bu" approach offers numerous potential benefits:
Enhanced Enjoyment of Meals
“Hara hachi bu” encourages people to pay attention to their food, which can enhance enjoyment at meal times. By focusing on the flavors, textures, and aromas of the food, people may get more satisfaction from their meals. It also makes individuals more aware of what and how often they’re eating, making the whole dining experience more enjoyable. Rather than following a strict diet plan that makes you cut out foods you love, you can continue to enjoy your favorite treats, just at a healthier pace (and without feeling overstuffed).
Sustainable Eating Habits
“Hara hachi bu” is not a diet, but a lifestyle that can help promote a sustainable approach to eating. It encourages mindful eating and portion control without the need for strict calorie counting or eliminating certain food groups. A mindful eating approach can be an important component of weight management and treating obesity. It’s also more sustainable than, say, a highly restrictive diet.
Improved Digestion
Overeating can cause indigestion and stomach pain. When you eat until you’re 100 percent full (and beyond that), you slow down digestion, absorption, and metabolism. This puts strain on organs such as the stomach, intestines, pancreas, kidneys, and liver. By eating until 80 percent full, people may experience less discomfort and reduce strain on the digestive system. Eating until you’re 80 percent full is associated with a lower risk of acid reflux, bloating, and gastrointestinal issues. Hara hachi bu can also help to regulate blood sugar levels. Eating excess calories can lead to weight gain and obesity, both of which are risk factors for insulin resistance and type 2 diabetes. Because hara hachi bu encourages smaller portion sizes (and, in turn, fewer calories), it may help prevent those rapid blood glucose spikes that occur when consuming large meals.
Mindful Eating
Women are two to three times more likely to experience anxiety and mood-related disorders and may be more likely to eat in response to stress. “‘Hara hachi bu’ can help distinguish between physical hunger and emotional eating,” Mindful eating can reduce stress and improve an overall sense of well-being. Feeling satisfied rather than overly full can reduce negative feelings and promote a more positive relationship with food.
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Reduced Risk of Chronic Diseases
“Eating until 80 percent full is associated with a lower risk of chronic diseases such as cancer, stroke, and heart disease,” Okinawans have far fewer age-related illnesses like diabetes, heart disease, and cancer. Among Okinawans who follow a traditional Japanese diet (including hara hachi bu), the incidence of prostate, colon, and breast cancers is about 50% lower than the rest of Japan. In fact, obesity prevalence is only 3 to 4 percent in all of Japan-far less than the United States, where the 41.9 percent obesity rate contributes to chronic disease risk every year.
Potential Risks of the "Hara Hachi Bu" Approach
It can be difficult to gauge fullness levels, particularly for people who are not accustomed to mindful eating. This can lead to over or under-eating. Individuals may misjudge their fullness and consistently eat too little, which can lead to nutritional deficiencies over time. Beginners who have a history of eating disorders, especially anorexia nervosa, may want to be mindful when trying out a method like “hara hachi bu,” People with eating disorders have lower energy intake than that of people without, therefore, ‘hara hachi bu’ could be dangerous because their daily intake exponentially decreased.
How to Practice "Hara Hachi Bu" Safely
This philosophy can benefit all ages, especially if you struggle with portion control, overeating, or just want to practice mindful eating. And even if you have a history of disordered eating, you can still take part in this practice, as long as you check with your doctor and/or dietitian first. Because “hara hachi bu” applies to every single meal (even the little mid-afternoon snacks), this change will flow more smoothly if you follow these instructions step by step:
Create a Peaceful Eating Environment
Choose a quiet place with minimal distractions. It doesn’t have to be your dining table-it could be your bedroom if that’s the most calming environment for you. To allow yourself to fully commit to this new process, it can help to disconnect from tech. Leave your computer or TV off to avoid further distraction. You can also help yourself adapt to smaller meals by choosing smaller dinnerware (think plates, cups, and bowls).
Practice Mindfulness to Assess Your Hunger
Once you’ve hit a six or a seven and start eating, go for non-starchy vegetables first, like broccoli, cauliflower, cucumber, carrots, spinach, tomatoes, zucchini, or bell peppers, to name a few. Take small bites and chew thoroughly. It is recommended that you chew more than 15 times with each bite. To inspire slow eating, perhaps place your utensils on your plate in between each bite. After finishing the non-starchy vegetables, pause and reference the one to 10 scale. If you are used to eating until 100 percent fullness or more, it may take you some time to get used to stopping at 80 percent full. It takes about 15 to 20 minutes for your stomach to signal your brain that you are full. It can help to eat slowly as this gives your body enough time to recognize these signals. Make sure to chew thoroughly before each new bite as this helps your body acknowledge when you are approaching fullness-then, wait to fill up your fork again until your mouth is totally empty. It can also be helpful to visually estimate 80 percent of a portion before eating and pausing to assess your hunger throughout the meal-think 80 percent of a hamburger, ⅘ of your soup, or 80 percent of your fettuccine.
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Pause Before Seconds
Contrary to popular belief, abiding by “hara hachi bu” doesn’t mean you have to eliminate your favorite foods or drastically cut back on portion sizes-it’s more about becoming aware of your body’s cues and taking note of whether or not you’re truly full or not each time you eat. There certainly isn’t anything wrong with getting a second plate or eating dessert as long as your body is feeling good. If you're still unsure if you're satisfied, wait 15-20 minutes before deciding to eat more.
Keep a Food Journal
To document your first few weeks of the “hara hachi bu” process, keeping a food journal can be helpful. Write down what you ate, the dishes you enjoyed, the ones you didn’t, where you were on the “food scale,” and how you feel now (physically and emotionally). You may find that it’s easier to practice the philosophy at certain times of day, or with certain meals, than others. The idea is to write without judgment and use it as a learning exercise. Then, as you expand beyond the trial phase, you’ll be able to look back on your progress and feel pride for how far you’ve come.
Additional Tips for Practicing Hara Hachi Bu
- Eat more slowly: Eating faster results in eating more.
- Focus on food: Turn off the TV and the computer. If you’re going to eat, just eat.
- Use small vessels: Choose to eat on smaller plates and use tall, narrow glasses.
- Miso Soup: A dish with a high level of satiety.
- Leave One Bite: If you frequently find yourself mindlessly eating portions that are too big, start by just leaving one bite behind on your plate! Then, once you have really got the hang of it, try leaving two bites, but don’t do this until you get comfortable with leaving behind one bite.