Okinawa, Japan, is home to a group of people who are among the healthiest on the planet. In fact, the Okinawans are found in one of the “Blue Zone” hot spots—regions where people live extraordinarily long and healthy lives. So, what’s their secret?
While they follow a range of healthy lifestyle practices such as having a close network of friends and a keen sense of purpose, the Okinawans also abide by an old adage before the beginning of every meal—hara hachi bu—which roughly means, “Eat until you’re 80 per cent full.” Simple, isn’t it?
The combination of caloric restriction and eating mindfully is part of the reason Okinawa has a higher percentage of centenarians than anywhere else in the world.
Given that we tend to ignore the satiating signals our stomachs send to our brains when we’re enjoying a tasty meal, the idea of stopping at 80 per cent may seem impossible. But it doesn’t have to be. Here’s how:
Fill up on plants
Filling up on veggies is a great way to get a boost of nutrients and feel fuller. Aim to fill at least half your plate with a range of colourful veggies.
When you’re hungry, you tend to wolf down your food. This doesn’t give your stomach time to digest, which means you’ll miss the cues that you’ve had enough. Instead, take your time, chew mindfully and you’ll realise you’re full much more quickly. Remember, it takes 20 minutes for your body to register that you’ve eaten enough.
How to hara hachi bu:
Don’t get hungry.
If you eat when you’re ravenous you’ll likely end up over-eating, so don’t let yourself get to that level of hunger. Check in with yourself throughout the day and keep healthy snacks on hand, like a handful of nuts or veggie sticks.
Focus on food.
If you’re going to eat, just eat. Remove any distractions, like the television or other devices. This will help you eat mindfully, because you’ll pay more attention to your food, eat slower and savour each bite.
Reset your muscle memory.
Your stomach gets used to eating a certain amount of food. If you’re used to large meals, your stomach will be large too. By slowly reducing the amount you eat at each meal, your stomach will get used to smaller portion sizes and you’ll be less likely to overeat.