In today’s fast-paced world, we all know how important it is to find ways to manage stress, and one simple yet powerful practice to help is mindful eating. One approach you can incorporate is rooted in Japanese culture and is called Hara Hachi Bun Me, which translates to “eat until you’re 80% full.” This practice encourages us to stop before feeling stuffed, allowing our bodies to feel light, energized, and more at ease after meals.
Hara Hachi Bun Me isn’t something that’s formally recited at meals, but rather a mindset and guideline integrated into the everyday lives of many Japanese people. It reflects a cultural philosophy of balance and moderation—not just in eating but across many aspects of life. This simple concept encourages eating with intention and listening to your body’s natural hunger cues, which is something that can be adopted in our own lives to help promote better health and reduce stress.
When we eat mindfully, we give our bodies time to properly digest and signal to our brains when we’ve had enough. This not only helps prevent overeating, but it can also support better digestion and reduce the stress placed on our bodies from heavy, overfull meals. In fact, eating too much at once can lead to indigestion, bloating, and a spike in cortisol levels, contributing to more stress. Eating until you’re 80% full, on the other hand, helps keep your digestive system in balance and your energy levels steady.
To make this shift, start by tuning into your physical hunger cues. A great way to do this is by rating your hunger on a scale of 1 to 10 (with 1 being famished and 10 being stuffed). Aim to start eating when your hunger is around a 3 and stop when you reach a 7. This will help you slow down, enjoy your food, and leave you feeling satisfied without overloading your system.
Some additional tips for incorporating mindful eating into your routine:
Eat without distractions: Try to avoid eating in front of a screen (TV, phone, etc.), which can lead to mindless overeating.
Chew slowly and thoroughly: The more you chew, the more your body can digest and absorb nutrients, and it gives your brain time to catch up with your stomach.
Take breaks during your meal: Pause for a moment halfway through to check in with your hunger levels. This helps you assess whether you’re still hungry or ready to stop.
By eating with intention and stopping when you're 80% full, you'll not only nourish your body but also reduce stress and foster a sense of calm and well-being. This simple yet effective practice can transform your relationship with food and your body.
Give it a try, and notice how it feels to eat more mindfully!
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