What Is Hara Hachi Bu Technique For Weight Loss? Know Here!

This means they have a lower risk of developing cardiovascular diseases, cancer, and other age-related illnesses. By following 'Hara hachi bu,' you can help prevent obesity, acid reflux, gastrointestinal issues, and metabolic disorders. 

Also Read: 7 Healthy And Effective Weight Loss Strategies 

Hara Hachi Bu And Weight Loss   

Hara hachi bu is a simple philosophy that suggests stopping eating when you feel 80% full. This principle helps improve digestion, as the food mixes efficiently with stomach acid and is better absorbed by the body, leading to better nutrient uptake. Eating mindfully and slowly, chewing each bite thoroughly, and taking 15-20 minutes to finish a meal can help you feel full and satisfied.  

If you want to lose weight, following Hara hachi bu can be helpful. Eating until you're 80% full can help you consume fewer calories than you would if you ate until you were full. Using smaller plates and bowls, starting with smaller portions and leaving some space in your stomach, can help you feel full and reduce the overall amount of food you eat. Over time, these small changes can help you achieve a healthy weight. 

Hara Hachi Bu Benefits   

Here are the significant benefits of Hara hachi bu technique: 

Also Read: 10 Proven Ways To Encourage Yourself To Lose Weight! 

What Does Hara Hachi Bu Diet Include? 

The Hara hachi bu is a practice followed by the people of the Okinawa region in Japan. It involves eating smaller portions of nutrient-dense foods that are low in calories but rich in nutrients. The Okinawa diet is famous for its low caloric intake and high nutrient content, which contributes to the longevity and health of the Okinawan people.  

The diet includes foods rich in dietary fibre, potassium, vitamin C, and polyphenols, which have excellent antioxidant properties. Indians can incorporate some Okinawan foods into their diet, such as lemons, Indian gooseberries, dark fruits and vegetables, citrus fruits, and seeds such as pumpkin, flax, sesame, and sunflower. By following the Hara hachi bu philosophy and eating a balanced plant-based diet, individuals can enjoy the health benefits of this lifestyle. 

How To Practice Hara Hachi Bu? 

Hara hachi bu allows you to control your food cravings better. To apply this practice to your life, follow these steps:   

1. Eat Slowly  

Your body produces hormones that tell you when you are hungry or full. However, it may take time for the brain to process these signals. So, when you eat food too fast, you tend to consume more calories because it takes about 20 minutes for your brain to tell you you are full. So eat slowly and enjoy each bite. Chew your food well to avoid digestive problems such as bloating and indigestion.   

2. Use A Smaller Plate 

Portion control is the key to achieving the desired weight, and you can do it using smaller plates. This can help you consume food in a controlled way. Hara hachi bu also supports this process and allows you to have less food. 

3. Drink More Water 

Water takes up space in your stomach, making you feel less hungry throughout the day. So drinking it before or during a meal is a great way to increase satiety. Additionally, if you drink water, you can pause to see if your body is already saturated.   

Also Read: 10 Health Benefits Of Water As A Nutrient With Examples 

4. Listen To Your Body 

It is essential to pay attention because your body will tell you whether you should continue eating. Avoid significant distractions such as watching TV or using your cell phone. Also, avoid processing and refining products.   

Dietitian’s Recommendation   

As a dietitian, I recommend making small adjustments to your daily eating habits to improve your overall health and achieve weight loss. One such technique is Hara hachi bu, which involves eating until you're 80% full. Changing your diet and environment allows you to enjoy your food while practising portion control and mindful eating.   

Dt. Lavina Chauhan 

The Final Say  

Adopting the Hara hachi bu method can be an easy and sustainable way to improve your health and increase your lifespan. By practising mindful eating and stopping at 80% complete, you can avoid overeating and the adverse health effects that come with it. So, next time you sit down for a meal, take your time, savour the flavours, and stop when you feel content. Your body will thank you for it in the long run. 

FAQs  

1. What is the principal of Hara hachi bu? 

The Hara hachi bu technique is based on eating until you are 80% full. It is a Japanese phrase and is widely practised for weight management purposes. 

2. What does Hara hachi bu mean? 

 "Hara hachi bu" is a Japanese phrase that translates to "80% of the stomach." It means eating until you are 80% full. 

3. Where did the Hara hachi bu concept originate? 

The "Hara hachi bu" concept originated in Okinawa, Japan, where people have some of the world's highest life expectancies. 

4. How does Hara hachi bu help with weight loss? 

"Hara hachi bu" helps weight loss by promoting portion control and mindful eating. Eating until you are 80% full can help prevent overeating and consuming excess calories. 

5. What are the benefits of practising Hara hachi bu? 
The benefits of practising Hara hachi bu include: