The Japanese Secret to Eating Better

In Japan, many people follow a simple eating rule called “hara hachi bu.” This means eating until you’re only 80% full instead of completely stuffed.

What Does the Research Show?

Scientists have found that this eating style can help people:

• Eat fewer calories each day

• Keep a healthier weight over time

• Choose more vegetables and fewer grains

This Japanese practice is similar to “mindful eating,” which means paying attention to your body while you eat. Studies show that when people eat this way, they feel less stressed about food and make healthier choices.

Why Is This Important Today?

About 70% of kids and adults use phones or tablets while eating. When we’re distracted by screens, we often:

• Eat more food than we need

• Eat fewer fruits and vegetables

• Don’t enjoy our food as much

How to Try Hara Hachi Bu

1. Check if you’re really hungry – Ask yourself if you’re hungry because your body needs food or if you’re just bored or stressed.

2. Put away screens – Turn off the TV, phone, and tablet during meals.

3. Eat slowly – Take time to taste and enjoy your food.

4. Stop when comfortable – Think of hunger as a 1 and super stuffed as a 10. Stop eating around 7 or 8.

5. Eat with others – Sharing meals with family and friends makes eating more enjoyable.

6. Choose nutritious foods – Pick foods with vitamins, minerals, and fiber.

7. Don’t be too hard on yourself – You don’t need to be perfect. Just pay attention to how your body feels.

Important to Remember

This eating style is about listening to your body, not about eating less to lose weight. Athletes, young people still growing, and people who are sick need more food, so this practice might not work for everyone.

The main idea is simple: pay attention to your body, don’t eat too much, and appreciate your food!

For a great book on why we sometimes keep eating even if we are full, which Medome recommends, consider ‘Mindless Eating: Why We Eat More Than We Think’ by Brian Wansink (Author)