Hara Hachi Bu

You may have heard the Japanese phrase Hara Hachi Bu meaning “belly 80%.” Or eat until you are 80% full. As I learn more about this phrase, I love it more and more. Hara Hachi Bu asks you to avoid restrictive eating diets. It’s about tuning into your body, eating mindfully, and giving yourself permission to feel satisfied, not stuffed. It can promote food in moderation and help avoid overeating. People find when they picture eating until their stomach is 80% full, they find themselves plenty satiated for hours to come.

🗺️ Where it came from

• The philosophy comes from Okinawa, Japan 🇯🇵 , a place famous for having one of the highest concentrations of people living 100+ years(click here, it’s cool).

• It’s not a fad. People in Okinawa have practiced this for centuries. The idea is deeply rooted in moderation, respect for your body, and mindful living.

• The people of Okinawa are some of the healthiest people in the world. A big contributing factor to this is their mindset when it comes to food and nutrition.

✅ How to make it real (and actually sustainable)

• Pause before you finish your plate. Ask yourself: “Am I really hungry?” Oftentimes… you aren’t.

• Slow down. Chew thoroughly. Put your fork down between bites. Listen to your body. It can take 15-20 min for fullness signals to catch up.

• Ditch distractions. Turn off the TV, put down the phone. Focus on the flavor, the texture, the satisfaction. We all love food. Eating should be enjoyed, not rushed.

• Aim for “satisfied,” not “stuffed.” Your goal is comfort, lightness, and long-lasting energy — not gut-bomb lethargy.

Hara Hachi Bu isn’t a quick-fix diet. It’s a timeless philosophy built on awareness, moderation, and respect for your body. When used thoughtfully (especially for physically active people), it’s a powerful tool for weight management, performance, and long-term health.

Want to hear it from someone smarter than me? Watch this video.

Miss last weeks post? Check it out here.

BNT: Weekly Wellness #024 

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