How a 2,000-Year-Old Japanese Habit Could Transform Your Eating

A traditional Japanese eating habit, hara hachi bu, could help people manage their food intake more effectively. This practice encourages stopping a meal when feeling 80% full, which could help maintain health and prevent overeating. Psychologist Dr. Susan Albers has now recommended this approach for those struggling with portion control or overeating. The term hara hachi bu comes from Okinawa, where it has long been used to moderate eating habits. Residents of the region once had some of the world's longest life expectancies and lowest rates of heart disease, cancer, and stroke. However, over the past two decades, their life expectancy has slightly declined due to shifts toward Western diets, urbanisation, and higher smoking rates. Dr. Albers suggests starting the practice by leaving one bite of food on the plate, gradually increasing the amount left behind as the habit becomes more comfortable. The goal is to estimate 80% of the meal and stop eating before feeling completely full. Eating slowly plays a key role in this method, allowing the body to better recognise how much food has been consumed. For those who tend to undereat, aiming for 80% fullness can also prevent discomfort from overeating or bloating. The technique offers a practical way to adjust eating habits without strict rules, focusing on mindful portion control to help reduce overeating or undereating, which could contribute to better long-term health and a more balanced diet.