How to Stop Overeating: Discover the Japanese Secret of Hara Hachi Bu

Welcome! Today, I want to share with you a principle that’s not only rooted in ancient wisdom but also highly relevant in our modern world—Hara Hachi Bu. This Japanese practice of eating until you’re 80% full has profoundly impacted my approach to eating as well as how I help and advice my patients on our Healthy Living Programme. Whether you’re struggling with overeating, looking to improve your eating habits, or simply curious about healthier living, this concept offers valuable insights.

Understanding Hara Hachi Bu

What is Hara Hachi Bu?

“Hara Hachi Bu” (腹八分目) is a Japanese phrase that translates to “stomach eight parts out of ten.” It’s a simple yet powerful idea: eat until you’re 80% full. This practice encourages moderation and mindfulness in eating, helping to prevent overeating and promote better health.

The Philosophy Behind Hara Hachi Bu

Hara Hachi Bu is deeply embedded in Japanese culture, particularly in Okinawa, where residents are known for their exceptional longevity and health. This principle aligns with broader cultural values of balance, simplicity, and respect for nature.

In Okinawa, people follow a diet rich in whole foods of vegetables and proteins while practising Hara Hachi Bu. This combination contributes to their low rates of chronic diseases and impressive life expectancy. The practice is influenced by Buddhist teachings, which advocate for mindfulness and moderation in all aspects of life, including eating.

The Cultural Context of Hara Hachi Bu

The Okinawan diet is a prime example of how Hara Hachi Bu is integrated into daily life. Meals are typically small and nutrient-dense, rich in fish and plant-based foods. This diet, coupled with an active lifestyle and strong community bonds, forms the foundation of the Okinawan way of life.

The practice of Hara Hachi Bu is more than just a dietary guideline and certainly no fad diet; it’s a lifestyle choice that reflects a broader philosophy of mindful living. It emphasises the importance of being present and conscious in our actions, fostering a healthier relationship with food and our bodies.

Historical Significance

Hara Hachi Bu is not a new concept; it has historical roots that date back centuries. Ancient Japanese texts and Buddhist scriptures emphasise the importance of moderation in all aspects of life, including eating. The principle was adopted by Zen monks as part of their disciplined lifestyle, promoting both physical health and spiritual well-being.

The traditional Japanese tea ceremony also embodies the principles of Hara Hachi Bu. This ritualistic practice focuses on mindfulness, simplicity, and the enjoyment of small portions. The careful preparation and consumption of tea, along with light snacks, exemplify the essence of eating mindfully and in moderation.

The Significance of Mindfulness in Eating

The concept of mindfulness in eating is not only about what we eat but also about how we eat. In modern times, the pace of life has accelerated, and this is often reflected in our eating habits. Fast and convenient food, eating on the go, and distracted meals in front of screens have become commonplace. However, this shift has contributed to a disconnection from our food, leading to overeating and other unhealthy habits.

Mindfulness in eating, as promoted by Hara Hachi Bu, encourages us to slow down and truly savour our meals. This practice involves being fully present during meals, paying attention to the flavours, textures, and aromas of the food, and recognising the body’s signals of hunger and fullness. It’s about creating a deeper connection with what we eat, leading to more satisfaction and less likelihood of overeating.

The Role of Community in Hara Hachi Bu

In Okinawa, meals are often a communal activity, enjoyed with family and friends. This social aspect of eating is an integral part of the Hara Hachi Bu philosophy. Eating with others encourages slower eating, more conversation, and a focus on the social experience rather than just the food itself. This communal approach not only supports better eating habits but also strengthens social bonds and contributes to overall well-being.

Research has shown that people who eat together tend to eat more balanced meals and experience better mental health. The social interaction that accompanies shared meals can reduce stress, improve mood, and foster a sense of belonging—all of which are important factors in maintaining a healthy lifestyle.

My Personal Struggles with Overeating

As someone who spent years competing and long training sessions, I developed the habit of consuming large meals to fuel my intense workouts. This necessity eventually became a habit, leading to overeating even after my competitive days were over. During stressful times, I found myself subconsciously turning to food for stress relief or to relax, a common issue many of us face.

Through my experience advising patients on our Healthy Living Programme, I’ve seen how prevalent this challenge is. Many people, regardless of their background, struggle with overeating due to emotional triggers, stress, or simply ingrained habits. Recognising these patterns and finding healthier ways to cope is crucial for long-term well-being.

The Benefits of Hara Hachi Bu

Weight Control

Practising Hara Hachi Bu can help manage weight effectively. By eating until you’re 80% full, you naturally consume fewer calories, creating a sustainable way to lose or maintain weight without the need for restrictive diets. Research supports this, showing that caloric restriction similar to Hara Hachi Bu leads to significant weight loss and improved metabolic health.

Digestive Health

Eating less and more mindfully benefits your digestive system. It allows your body to process food more efficiently, reducing the risk of indigestion, bloating, and acid reflux. By stopping before you’re completely full, you give your digestive system the space it needs to function optimally.

Longevity and Overall Health

Caloric restriction without malnutrition has been linked to longer lifespans. Hara Hachi Bu helps maintain a healthy weight and enhances overall health. Studies have shown that moderate calorie restriction can reduce the risk of chronic diseases like heart disease, diabetes, and cancer, contributing to increased longevity.

Mindful Eating

A core principle of Hara Hachi Bu is mindfulness. By being aware of what and how much you eat, you develop a healthier relationship with food. This mindfulness helps you recognise hunger and fullness cues, preventing overeating and promoting balanced eating habits.

Practical Tips to Implement Hara Hachi Bu

Eating Slowly and Mindfully

Eating slowly and savouring each bite is a simple way to practise Hara Hachi Bu. Chewing your food thoroughly aids digestion and helps you recognise when you’re nearing 80% fullness. This mindful approach prevents overeating by giving your body time to signal when it’s satisfied.

Portion Control

Serving smaller portions and avoiding the temptation to go back for seconds are effective strategies. Using smaller plates can also help control portion sizes. Research indicates that people tend to eat more when given larger portions, so managing portion sizes is crucial for reducing calorie intake without feeling deprived.

Listening to Your Body

Paying attention to your body’s hunger and satiety signals is essential. Stop eating before you feel completely full. This practice requires tuning into your body’s cues and differentiating between physical hunger and emotional cravings. Studies have shown that individuals who are more attuned to these signals have better control over their eating habits.

Planning Balanced Meals

Planning meals to include a balance of nutrients is key. Incorporate plenty of organic vegetables, free range proteins, and wild caught fish to ensure you get the necessary nutrients without overeating. A balanced diet supports overall health and helps maintain a healthy weight.

Healthy Snacking

Choosing healthy snacks and practising portion control can prevent overeating during meals. Opt for nutrient-dense snacks and avoid high-calorie, processed snacks.

Overcoming Challenges

Dealing with Stress Eating

Recognising the triggers that lead to stress eating is the first step to overcoming it. Finding alternative stress management techniques, such as physical activity, meditation, or engaging in a hobby, can reduce reliance on food for comfort. Research has shown that stress-reduction techniques like mindfulness meditation lower stress levels and reduce instances of emotional eating.

Breaking the Habit of Overeating

Changing eating habits takes time and effort. Start by making small adjustments to your eating habits. Gradually, these changes will become part of your routine, making it easier to stick to the principles of Hara Hachi Bu. Patience is key, and celebrating small victories along the way can help maintain motivation.

Social Situations and Eating Out

Social gatherings and eating out can make it challenging to practise Hara Hachi Bu. Plan ahead by choosing restaurants that offer healthy options and portion sizes. When dining out, consider sharing a meal or taking leftovers home to avoid overeating. Research suggests that planning ahead and making mindful choices while dining out significantly improves eating behaviours and prevents overeating.

Combining Hara Hachi Bu with a Balanced Lifestyle

Regular Exercise

Combining Hara Hachi Bu with regular physical activity enhances overall health. Exercise not only helps manage weight but also reduces stress, contributing to better eating habits. Aim for 2-3 structured exercise sessions per week as well as a good walk every day.

Staying Hydrated

Drinking plenty of water throughout the day helps manage hunger and keeps you hydrated. Sometimes, our bodies confuse thirst with hunger, leading to unnecessary eating. Staying hydrated with water (not tea, coffee or juice) can help control appetite and support overall health.

Sleep and Recovery

Getting adequate sleep is essential for maintaining healthy eating habits. Lack of sleep can disrupt hunger hormones, increasing appetite and cravings for unhealthy foods. Aim for 7-9 hours of sleep per night to support overall well-being.

Mental and Emotional Health

Addressing mental and emotional health is crucial for maintaining healthy eating habits. Practise stress-reduction techniques like mindfulness, meditation, and deep breathing exercises. Seek support from friends, family, or a mental health professional if needed.

The Importance of Long-Term Commitment

Adopting the principle of Hara Hachi Bu isn’t just about making a temporary change like that of a fad diet; it’s about committing to a long-term lifestyle shift. The benefits of this practice, from weight management to improved overall health, are cumulative and grow over time. It’s important to remember that consistency is key. The more regularly you practice Hara Hachi Bu, the more natural it will become, and the greater the impact on your health and well-being.

As with any lifestyle change, there will be challenges along the way. It’s easy to revert to old habits, especially in times of stress or when surrounded by social pressures. However, by staying mindful and remembering the principles of Hara Hachi Bu, you can overcome these challenges and maintain a healthier, more balanced approach to eating.

Conclusion

Hara Hachi Bu is more than just a dietary practice—it’s a holistic approach to living that promotes mindfulness, balance, and health. By incorporating this principle into your daily routine, you can foster a healthier relationship with food, manage your weight more effectively, and enjoy the numerous health benefits that come with mindful eating.

Whether you’re struggling with overeating, looking to improve your eating habits, or simply seeking a more mindful way of living, Hara Hachi Bu offers a simple yet powerful approach to achieving these goals. It’s a practice that I’ve personally found invaluable, and I’ve seen its positive impact on the lives of many of my patients.

By embracing Hara Hachi Bu, you’re not just making a change to your diet—you’re making a change to your life. I encourage you to take the first step today, and I’m confident that you’ll see the benefits in both your physical health and overall well-being.

Warm regards,

Michael Clark
Registered Osteopath
Rehabilitation and Corrective Exercise Specialist
Holistic Lifestyle Coach
Co-founder of Clarks Healthcare

For personalized support regarding the issues discussed in this article, or if you wish to reduce pain and enhance your overall health, consider consulting with me or my team at Clarks Healthcare. You can reach us at 01268795705

👐 Work with our Osteopathy Team:

Don’t Suffer Pain Anymore. Our expert osteopathy team offers customized care that merges hands-on treatment, corrective exercises, and lifestyle adjustments to support your recovery, manage pain, and boost your overall health.

🌱 Join Our Healthy Living Programme:

Take your health to the next level with our comprehensive Healthy Living Programme give us a call for more information!

About Michael Clark:

Meet Michael Clark, a registered Osteopath, rehabilitation specialist, and holistic lifestyle coach. As the co-founder of Clarks Healthcare in Benfleet, Essex, Michael, alongside Lisa and their dedicated team, has guided over 8,000 patients towards pain relief and improved health over the past 20 years.

📰 Join our Newsletter:

Don’t miss out on the latest health videos, articles, webinars, tips and more. Subscribe to the Clarks Healthcare newsletter for up-to-date information direct to your inbox. Sign up here: http://eepurl.com/ccOBjr

Visit our Social Media Pages
https://www.facebook.com/osteopathsbenfleet
https://www.youtube.com/osteopathybenfleet
https://www.instagram.com/clarks_healthcare
https://www.tiktok.com/@clarks.healthcare

📞Contact Us:

Reach out to the Clark’s Healthcare team at https://www.clarkshealthcare.com or give us a call at 01268795705.

Clarks Healthcare, 378 London Road, Benfleet, Essex, SS71AX
01268795705

Like, Share, and Comment:

Enjoyed this article? Hit the ‘Like’ button, share it with friends, and don’t forget to leave a comment with your thoughts or questions!