The Confucian-inspired adage before beginning the meal–hara hachi bu —is a reminder to stop eating when our stomachs are 80 percent full. This cultural practice of calorie restriction and mindful eating is part of the reason that Okinawa has a higher percentage of centenarians than anywhere else in the world.
Dan Buettner, the pioneer researcher of Blue Zones writes:
“For almost a thousand years, the Japanese archipelago of Okinawa has maintained a reputation for nurturing extreme longevity. Okinawans over the age of 65 enjoy the world’s highest life expectancy: Men are expected to live to about 84, while women are expected to live to almost age 90. They suffer only a fraction of diseases that kill Americans: a fifth the rate of cardiovascular disease, a fifth the rate of breast and prostate cancer, and less than half the rate of dementia seen among similarly aged Americans.”
Putting Hara Hachi Bu into Practice
Simple changes in everyday eating habits can help put the secret of hara hachi bu into practice for improved health or for weight loss. Anyone can make changes to their eating patterns or environment, enjoy food, and learn to eat only until they are 80 percent full. Recommendations:
Eat more slowly. Eating faster results in eating more. Slow down to allow your body to respond to cues, which tell us we are no longer hungry.
Focus on food. Turn off the TV and the computer. If you’re going to eat, just eat. You’ll eat more slowly, consume less and savor the food more.
Use small vessels. Choose to eat on smaller plates and use tall, narrow glasses. You’re likely to eat significantly less without even thinking about it.
Adapted from Dan Buettner’s article originally published on Psychology Today in January 2011. [Updated December 2018]
Western Medical References:
1. Calorie Restriction and Longevity:
Fontana, L., & Partridge, L. (2015). Promoting Health and Longevity through Diet: From Model Organisms to Humans. Cell, 161(1), 106-118. This study reviews how calorie restriction without malnutrition can extend lifespan and delay age-related diseases in various organisms, including humans.
Redman, L. M., & Ravussin, E. (2011). Caloric Restriction in Humans: Impact on Physiological, Psychological, and Behavioral Outcomes. Antioxidants & Redox Signaling, 14(2), 275-287. This study discusses the effects of caloric restriction on metabolic health and aging in humans, showing that reduced calorie intake can enhance longevity and healthspan.
2. Mindful Eating and Weight Management:
Kabat-Zinn, J. (2003). Mindfulness-based interventions in context: Past, present, and future. Clinical Psychology: Science and Practice, 10(2), 144-156. This article explores how mindfulness practices, such as mindful eating, can help individuals develop a healthier relationship with food and reduce the risk of overeating, leading to better weight management.
Kristeller, J. L., & Wolever, R. Q. (2011). Mindfulness-Based Eating Awareness Training for treating binge eating disorder: The conceptual foundation. Eating Disorders, 19(1), 49-61. This study examines the role of mindfulness-based eating practices in treating eating disorders, showing how they can improve self-regulation and reduce binge eating behaviors.
3. Calorie Restriction and Chronic Disease Prevention:
Heilbronn, L. K., de Jonge, L., Frisard, M. I., et al. (2006). Effect of 6-month calorie restriction on biomarkers of longevity, metabolic adaptation, and oxidative stress in overweight individuals: A randomized controlled trial. JAMA, 295(13), 1539-1548. This randomized controlled trial demonstrates how calorie restriction can reduce risk factors associated with chronic diseases such as diabetes and cardiovascular disease by lowering metabolic rates and oxidative stress.
Most, J., Tosti, V., Redman, L. M., & Fontana, L. (2017). Calorie restriction in humans: An update. Aging Research Reviews, 39, 36-45.
This review provides an update on the impact of calorie restriction on aging and the prevention of chronic diseases, highlighting the potential benefits of reduced caloric intake in humans.