Among the simplest and most common dietary habits in Japan among centenarians is the rule of "eating until you are 80 percent full," a practice known as "harahachibo".
According to The Conversation, the Japanese "Hara Hachi Bo" rule is attracting increasing interest among scientists as a simple technique that may help control weight and improve eating behavior.
This rule is based on the principle of stopping eating before reaching complete satiety, an approach that relies less on strict diets and more on raising awareness of the body's signals. Although studies are limited, data from regions where this practice is common suggest a link to lower calorie intake and body mass index, as well as slower weight gain.
This approach also aligns with the concept of "mindful eating," as it encourages minimizing distractions while eating. It is estimated that around 70 percent of people eat their meals while using electronic devices, which weakens the feeling of satiety and increases the likelihood of overeating.
In contrast, Hara Hachi Bo calls for slowing down and focusing, stopping at a level of satiety close to 80 percent, or what is known as the "8 out of 10" scale.
However, this rule isn't suitable for everyone, especially those with high energy needs. But at its core, it promotes balance rather than deprivation and helps build a healthy relationship with food, which, according to experts, is one of the secrets to longevity in Japan.
