We’d like to share a simple idea known as hara hachi bu. In Japanese, you say it as “ha-rah ha-chee boo.” It refers to the practice of eating until you’re only about 80% full. This custom is popular in Okinawa, a region famous for having some of the world’s longest-living people. Here’s why it matters, and how you can try it in your own life.
For more on living a purposeful life, see our post on Ikigai meaning.
What Is Hara Hachi Bu?
Definition
Hara hachi bu literally means “stomach eight parts out of ten.” In other words, it’s a reminder to stop eating when you feel satisfied but not stuffed. That small gap — you feel about 80% full — makes a big difference for long-term health.
Origins
Okinawans have followed this habit for generations. They often say a short phrase before or after meals as a friendly reminder to avoid overeating. This tradition is part of the hara hachi bu diet that helps people stay active and healthy well into old age.
Key Idea
Rather than eating until you can’t take another bite, hara hachi bu guides you to recognize your body’s signals. It helps you end your meal when you’re comfortably satisfied instead of overly full. Many people in Okinawa credit this habit for their strong vitality and calm approach to life.
Pronunciation Tips
Say it in four parts:
- “Ha-rah”
- “Ha-chee”
- “Boo”
Why Practice Hara Hachi Bu?
Health Benefits
- Better Digestion: Eating smaller portions can ease digestion and reduce discomfort.
- Weight Control: You naturally consume fewer calories, which may help you maintain a healthy weight over time.
- Longevity: According to researchers like Makoto Suzuki and the Willcox brothers, hara hachi bu benefits include lower rates of heart disease and other conditions. They have noticed that people living in Okinawa often stay strong and active even in their 80s and 90s.
Comparison with Western Eating Habits
In many Western diets, meals can be large and rushed. People might eat quickly and go back for second helpings. Over time, this can lead to weight gain and other health issues. Hara hachi bu encourages you to slow down, notice what you’re eating, and stop before you reach that uncomfortable feeling of being “stuffed.”
Everyday Examples
- You’re enjoying dinner at home. Normally, you’d finish your plate and go for dessert. With hara hachi bu, you pause and think, “Am I still really hungry?” You decide to skip the extra side dish.
- At lunch, you might usually grab a second helping. Instead, you stick to your first portion, then take a short walk. You realize you’re content with less.
Expert Opinions
Studies in Okinawa have shown that many centenarians credit hara hachi bu as a secret to their long lifespan. Makoto Suzuki, a prominent doctor, found that Okinawans eat a wide variety of vegetables and grains but still keep total calories lower than the typical Western diet.
How to Practice Hara Hachi Bu
Practical Techniques
- Eat Slowly: Take small bites, chew thoroughly, and pay attention to flavors.
- Portion Control: Serve yourself a bit less than usual. Keep portions to a modest size.
- Pause Mid-Meal: Halfway through, set down your utensil and check how you feel. If you’re nearly satisfied, you might be at your “80%.”
Q&A
Q: How do I know if I’m at 80%?
A: It takes some trial and error. The idea is to stop when you feel pleasantly full but could still eat a little more. Over time, you learn to read your body’s signals.
Q: Is it okay to have dessert sometimes?
A: Of course. Hara hachi bu isn’t about strict rules. It’s more about balance. If you choose dessert, consider a smaller portion and enjoy it slowly.
Key Details
- Mindful Eating: Focus on the taste, smell, and texture of your food. Try not to get distracted by devices or stressful thoughts.
- Slow Down: Give your body time to notice that it’s getting food. This helps avoid overeating.
- Portion Tips: Using smaller plates or bowls can help you practice this hara hachi bu technique.
Anecdote
We remember joining a family meal in Okinawa. They placed several small dishes on the table rather than one huge plate of food per person. At first, we thought we’d be hungry later. But by the end of the meal, we felt content and light. Nobody felt weighed down, and everyone still had energy to chat, laugh, and keep the conversation going.
Hara Hachi Bu and Ikigai
Ikigai and Eating
Ikigai is about finding joy and purpose in everyday life. Hara hachi bu fits right in because it respects the body. When we avoid overeating, we feel clearer, lighter, and more in tune with what matters each day.
To further explore how Ikigai shapes life purpose, see the 10 Rules of Ikigai.
Living Longer, Living Better
There’s an old saying: “Eat less, live more.” This doesn’t mean we should starve ourselves. It’s a reminder that gentle habits, such as mindful eating, help us avoid illness and stay active.
Comparisons with Other Cultures
You might have heard of similar practices in other parts of the world, such as the French habit of savoring each bite or the Mediterranean style of eating slowly with family. In the end, the idea is the same: slow down, enjoy what you eat, and stop before you regret taking that extra bite.
Conclusion
Hara hachi bu reminds us to take it slow at mealtimes. We tune in to our hunger signals and stop around 80% full. This practice benefits our digestion, weight, and overall well-being. It also connects deeply with the spirit of Ikigai: living each day with purpose and balance.
The next time you sit down for a meal, consider serving yourself a bit less and eating more slowly. You may find that you feel healthier, both in body and mind. Ultimately, it’s not about restriction, but about respecting your body and enjoying your meals in a calm, thoughtful way. By making this small shift, you might discover that your sense of energy and peace grows — one bite at a time.
