The Japanese secret to longevity: why you should only eat until you're 80% full

This principle, which comes from the Confucian tradition of Japan, teaches you to stop when you feel about 80 per cent satiated. Unlike strict diets, hara hachi bu doesn't restrict - it cultivates moderation, mindfulness and an appreciation for food, The Conversation reports.

The philosophy of hara hachi boo is particularly prevalent on the Japanese island of Okinawa, where residents are renowned for their longevity and good health. Although there are few scientific studies directly addressing the practice, observations show that those who follow the principle of moderate satiety tend to consume fewer calories, have a lower body mass index and are less likely to be obese.

People who practice hara hati bu are more likely to choose vegetables and reduce the amount of refined grains in their diet. In this way, the food philosophy creates healthier eating habits without imposing rigid rules.

This concept echoes much of the modern approaches of mindful eating and intuitive eating. Both approaches aim to reconnect the body with the sensation of hunger or satiety. Research shows that these practices help reduce emotional overeating and improve the overall eating experience.

The main benefit of hara hati boo is its sustainability. Unlike diets that require strict restrictions, moderation and mindfulness help maintain healthy behaviours in the long term. This reduces the risk of excess weight coming back and improves overall health.

Modern life with constant gadgets and rushing makes mindful eating especially relevant. Studies show that around 70% of adults and children eat without taking their eyes off screens. This leads to more calorie intake and less interest in healthy food. As a result, food loses its emotional value - we talk about it, take pictures of it, but don't taste it.

Hara Hati Bu offers a simple way to reconnect with your body and food. A few practical steps will help you try this approach:

• before eating, ask yourself if you are really hungry,

• eat without distractions - no phones or TV,

• slow down, savour every bite,

• stop when you feel comfortably full, not heavy,

• share meals with others - sharing a meal together builds bonds and brings joy.

That said, it's important to remember: hara hati boo is not suitable for everyone. Children, the elderly, athletes or people with special dietary needs require a different approach.

The "eat to 80%" philosophy is not a diet, but a way of life. It teaches mindfulness, moderation and respect for your body. In a world where food is often a source of stress, hara hati bu returns it to its original meaning of nourishment, joy and harmony.