Are you familiar with hara hachi bu, the Japanese practice for losing weight, improving digestion, and living longer?

Hara hachi bu is a traditional practice that is an integral part of the Okinawan diet, one of the famous "Blue Zones" where the population is known for its exceptional longevity.

Japan holds the world record for centenarians. In Okinawa, a Japanese island, life expectancy is even exceptionally long. While their lifestyle and overall environment play a large part in this, one of their traditional habits could play a role in their longevity: hara hachi bu .

This practice—which is almost a philosophy—is based on a simple concept: stopping eating when you're 80% full. "It encourages mindful eating and portion control without the need to strictly count calories or eliminate certain food groups," Kouka Webb, a registered dietitian who was trained in this Japanese practice, explained to Women's Health . It's not a very restrictive or restrictive diet, but rather a way of eating that involves consuming only what you need.

Hara hachi bu is said to bring numerous health benefits. First, the calorie reduction helps control or reduce weight. Second, the benefits of this practice are obviously felt on the digestive system and energy. "By eating up to 80% of their capacity, people can experience less discomfort and reduce the pressure on their digestive system," says Kouka Webb. This reduces the risk of "acid reflux, bloating, and gastrointestinal issues," lists the dietitian. In the longer term, this practice could even reduce the risk of many diseases such as diabetes, obesity, heart disease, and cancer, but this has not yet been proven.

So, how do you actually practice hara hachi bu ? It can be difficult to know when you're 80% full. The key to this is to eat slowly and mindfully. Avoid distractions—especially the television—and focus on your meal and how it feels. "It takes about 15 to 20 minutes for your stomach to signal to your brain that you're full. Eating slowly can help because it gives your body enough time to recognize these signals," says Kouka Webb. It's therefore advisable to take small bites, chew them well, and take breaks.

Obviously, the idea is to eat 20% less than usual. To do this, simply put a little less food on your plate, or use a smaller plate (for example, a dessert plate). You also need to avoid being hungry when you eat, and don't hesitate to have snacks between meals.

However, there are precautions to take before embarking on this Japanese practice: people who suffer or have suffered from eating disorders, nutritional deficiencies, or any chronic illness should first discuss it with a health professional.