Residents living in the original Blue Zones® areas share common lifestyle habits called Power 9®. Eating mindfully is one of them. People who live in Okinawa, Japan have a positive strategy when it comes to maintaining a healthy weight. They call it “Hara Hachi Bu,” which means to stop eating when you are 80% full. Studies show that cutting back on calories can lead to better heart health, longevity, and weight loss. In fact, losing just 10% of your body weight offers significant health benefits, such as lower blood pressure and cholesterol, which can reduce your risk of heart disease.
Practice Mindful Eating
How often do you really pay attention to the food you eat? If you’re like most people, you probably eat lunch at your desk, enjoy dinner along with your favorite TV show, and snack on the go. When you do other things while you eat, you’re more likely to eat too much and consume foods that are less healthy. Rather than eating on autopilot, why not try to experience the food?
• Enjoy the taste.
• Savor the smell.
• Feel the texture.
• Appreciate the satisfaction from each bite!
When you eliminate distractions and take the time to really enjoy your meal, you'll feel more satisfied with less. Get started by adopting the Hara Hachi Bu mealtime mantra. Saying this mantra before you eat can help you connect with what you’re ingesting, and give your brain time to catch up with your stomach. That 20% of calories could be the difference between gaining weight and losing it!