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Some of the world’s longest-living people swear by hara hachi bu, an age-old Japanese philosophy that promotes eating in moderation. Rooted in Confucian teachings, hara hachi bu encourages people to eat only until they are about 80 per cent full, a principle that has become synonymous with mindful eating and sustainable health.

Originally a way of cultivating self-awareness and gratitude at mealtimes, hara hachi bu has recently gained global attention as a simple yet effective approach to healthy living and, for some, a tool for weight management. Unlike restrictive diets, however, this practice is about mindfulness rather than deprivation.

A Philosophy, Not A Diet

Research on hara hachi bu itself is limited, but studies of populations that follow similar eating habits suggest the approach helps reduce daily calorie intake, prevent long-term weight gain, and lower average BMI levels. Men practising this method have also been found to choose more vegetables and fewer grains, reflecting healthier meal patterns.

The practice shares key principles with mindful and intuitive eating, both of which focus on reconnecting with the body’s natural hunger and fullness cues. These awareness-based habits have been shown to improve diet quality and reduce emotional or binge eating.

Beyond Weight Loss

The real value of hara hachi bu lies in its sustainable approach to well-being. By slowing down and eating consciously, individuals are more likely to make lasting lifestyle changes rather than short-term diet fixes. It can also improve digestion, enhance satisfaction, and foster a more positive relationship with food.

In today’s fast-paced, screen-dominated world, this philosophy feels particularly relevant. Studies indicate that nearly 70 per cent of adults and children use digital devices while eating, a habit linked to overeating, poor nutrition, and disordered eating patterns. By stepping away from distractions and focusing on the sensory experience of food, hara hachi bu invites us to rediscover joy and gratitude in eating.

Trying Hara Hachi Bu: Simple Ways To Start

Check in with your body – Ask yourself if you’re truly hungry, and identify whether your hunger is physical or emotional.

Eat without distractions – Turn off screens and focus on your meal to better recognise when you’re full.

Slow down and savour – Appreciate the texture, taste, and aroma of your food; it helps you stop when satisfied.

Stop at 80 per cent – Aim to feel comfortably full, not stuffed. Eating slowly helps your body signal fullness.

Share your meals – Eating together fosters connection, which research links to better health and longevity.

Prioritise nourishment – Choose balanced meals rich in vitamins, minerals, and fibre.

Be kind to yourself – The goal is awareness, not perfection.

Importantly, hara hachi bu is not suitable for everyone like athletes, children, the elderly, and those with medical conditions may have higher nutritional needs. Still, at its core, this centuries-old practice embodies a timeless lesson: listen to your body, eat with awareness, and stop before excess.