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‘Hara Hachi Bu’, an Okinawan practice meaning eat until 80% full, promotes mindful eating for weight control and longevity, say nutrition experts
A balanced diet, paired with the mindful eating practice of Hara Hachi Bu, is considered a long-term, reliable way to maintain weight.
Is skipping meals or cutting down drastically on food the only way to remain slim? Health experts say otherwise. A centuries-old Japanese practice known as Hara Hachi Bu suggests that eating less is not about depriving yourself, but about eating wisely, and it may be the secret behind the longevity of Okinawans, the community often cited as among the world’s longest-living populations.
The phrase Hara Hachi Bu translates to “eat until you are 80% full”. Instead of dieting or avoiding favourite dishes, the idea is to eat slowly, listen to the body’s signals, and stop before reaching complete satiety. The principle has been passed down in Okinawa for generations and has been linked to healthier weight management and reduced risk of overeating.
Fitness coach Lars Meidell, who has spoken about this approach on social media, explained, “It does not mean eating less, but listening to your body. Eat whatever you like but eat slowly and make sure your stomach never crosses 80 percent fullness.”
According to nutrition experts, the benefits of Hara Hachi Bu go beyond the scales. Eating slowly gives the brain enough time to register fullness, preventing excessive intake. This practice also stimulates the release of leptin, a hormone that signals satiety. By allowing leptin to function effectively, the risk of belly fat accumulation, a common health concern in adults, is reduced.
Unlike crash diets that impose severe restrictions, this Japanese technique promotes sustainability. The rule is simple: never eat to the point of discomfort. Instead, combine moderate portions with nutrient-dense foods such as vegetables, fruits, whole grains, lean proteins like fish or chicken, and healthy fats. Experts caution against processed and fried foods, including French fries and white bread, which undermine weight control.
The method, advocates say, can be adopted without guilt or extreme sacrifice. While the focus is on quantity, limiting intake to 80%, the quality of food is equally crucial. A balanced diet, paired with the mindful eating practice of Hara Hachi Bu, is considered a long-term, reliable way to maintain weight, improve overall health, and still enjoy food.
September 10, 2025, 20:34 IST
