Are you full?

When it comes to losing weight, simply eating less, is easier said than done. I recently read that the people of Okinawa (some of the healthiest people in the world) practice something they call “Hara Hachi Bu,” which is eating until you’re 80% full. So how do you know when you’re 80% full?

We often associate being done eating by visual ques, like an empty plate or bowl. A study was done where they set up bowls of soup at a restaurant so they would automatically refill from the bottom. People who ate from these bowls ate 73% more soup than those people eating from a regular bowl!!

So what’s the message here?

Just because there is food on your plate doesn’t mean you have to eat it. Drink water with your meal, and eat slowly. This will give your body time to recognize that it’s satisfied. If you’ve made a meal, watch your portions and save the rest of what you made for lunch or dinner. If you’re eating out (healthily), take the rest of your meal to-go. Another good trick is to ask for a to-go box when your food arrives. This way you can create your desired portion size and take the rest home. This is a great trick, especially if you are one who uses visual ques, like an empty plate, to figure out when you’re done eating.

Next time you sit down to eat, think “Hara Hachi Bu.”