A Simple Dietary Habit Linked to Weight Loss and Longevity.. Learn About It

SadaNews - The Japanese enjoy a simple and healthy dietary habit which scientists have recently concluded is linked to their lower weights and longer lifespans. They have urged people to become familiar with this habit and adhere to it in order to achieve better health and a longer life.

Scientists say that this habit or Japanese practice is called "Hara Hachi Bu", a dietary philosophy rooted in moderation. This practice arises from Japanese Confucian teachings that guide people to eat until they feel 80% full, meaning they do not reach complete fullness when eating, as most people do.

According to a report published by the scientific site "Science Alert", which "Al Arabiya.net" reviewed, this practice has recently gained increasing interest as it is considered a successful strategy for weight loss.
However, while "Hara Hachi Bu" focuses on eating in moderation and stopping before feeling completely full, it should not be viewed as a means to restrict one's diet. Instead, it represents a way of eating that can help us learn awareness and gratitude while slowing down during meals.

Although research on the "Hara Hachi Bu" practice is limited, available evidence suggests that "Hara Hachi Bu" can reduce total daily calorie intake and is associated with lower long-term weight gain and lower average body mass index.

Scientists say this practice also aligns with healthy meal choices among men, where participants choose to eat more vegetables in their meals and smaller amounts of grains when following Hara Hachi Bu.

"Hara Hachi Bu" also shares many principles with concepts of mindful or intuitive eating, as these non-dietary methods promote a stronger connection to internal hunger and satiety signals.

Research shows that both approaches can also help reduce emotional eating and improve overall dietary quality.

Scientists believe that the "Hara Hachi Bu" system may also have numerous advantages beyond weight loss. For instance, Hara Hachi Bu's emphasis on awareness and intuitive eating may provide a gentle and sustainable way to support long-term healthy changes. It can be much easier to maintain sustainable healthy changes over time. This may lead to improved health and prevent weight regain, which can be a risk for those who lose weight through traditional dietary methods.

According to the "Science Alert" report, evidence suggests that around 70% of adults and children use digital devices while eating, a behavior associated with increased calorie intake, decreased consumption of fruits and vegetables, and an increased rate of eating disorders including food restriction, overeating, and binge eating.

The "Science Alert" report provided a number of tips for those wishing to try the "Hara Hachi Bu" practice or to adopt a more mindful approach to food, including the following advice:

First: Observe your body before eating, asking yourself: Am I really hungry? If so, what type of hunger is it: physical, emotional, or just habit? If you're just feeling bored, tired, or stressed, take a moment to pause, and give yourself space to think can help prevent food from becoming an automatic coping mechanism.

Second: Eat without distractions, moving away from screens and focusing your full attention on your meal, as screens often distract us from satiety signals, which may contribute to overeating.

Third: Slow down while eating and savor every bite; slowing down allows us to know when we feel full and when we should stop eating.

Fourth: Aim to reach a comfortably full feeling, not excessive fullness. If we consider extreme hunger as one, and severe fullness that makes you want to lie down as ten, eating until you feel 80% full means you should feel pleasantly satisfied rather than excessively full. Eating slowly and being mindful of your body’s signals will help you achieve that.

Fifth: Share your meals with others whenever possible; connection and conversation are part of what makes food meaningful, and communicating while eating is a unique human experience and key to longevity.

Sixth: Aim for proper nutrition, ensuring your meals are rich in vitamins, minerals, fiber, and energy.