How to lose weight fast: Fitness coach encourages Japanese eating rule ‘Hara Hachi Bu’ for weight loss

What is Hara Hachi Bu: This Japanese philosophy promotes mindful eating, which reduces the chance of overeating that can otherwise cause pain and discomfort (Image: Pexels)

The Japanese have long mastered the art of living, and many of their traditional practices are now gaining widespread traction. One such practice, highlighted by fitness coach Lars Meidell on his Instagram, is an eating philosophy believed to support faster weight loss.

What is ‘Hara Hachi Bu’?

The traditional concept of “hara hachi bu” was popularised by the Okinawan people of Japan, who are known to have the world’s highest concentration of centenarians. It emphasises mindful eating and portion control to promote overall health and longevity. The philosophy is simple and easy to follow, as it doesn’t rely heavily on calorie tracking.

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A post shared by Lars Meidell | #1 Fitness Coach For Busy Men (@larsmeidell)

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In his post, Lars Meidell shared how it’s all about simply tracking how hungry you are while eating your food.

“The idea is simple: eat until you’re about 80% full, then stop. No calorie counting, no tracking macros. Just pause halfway through your meal and ask yourself: Am I still hungry, or am I just eating because the food is in front of me? Think about how many times you’ve cleaned your plate for that very reason,” he said.

Avoiding carb-loaded foods also makes it work. He added, “The best foods to avoid are fried items like fries or heavy carbs like bread.” There are also benefits of eating slowly that contribute to the success of the philosophy.

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“This Japanese rule also encourages eating slowly, which gives your body time to release leptin, the hormone that signals fullness, so you feel satisfied faster. The Japanese have been following this principle for centuries to prevent overeating and belly fat,” he added.

“It’s not restaurants that ruin your fat loss, it’s your eating habits in general. You don’t need to obsess over calories or restrict yourself so much that you can’t even enjoy a meal with your family. But if you’re a busy, high-performing man without food awareness, fat loss becomes almost impossible,” he concluded.

Benefits of ‘Hara Hachi Bu’

It offers several health benefits, including:

• Improving digestion: The philosophy promotes mindful eating, which reduces the chance of overeating that can otherwise cause pain and discomfort. If you are 100 percent full, it slows down digestion and metabolism.

• Promoting weight loss: Since it is a lifestyle change, it is more sustainable for long-term weight loss. It is also connected to the fact that mindful eating helps keep a check on the amount of food consumed.

• Reducing the risk of chronic diseases: Certain studies show how eating to 80 percent fullness may reduce the risk of chronic diseases such as stroke, cancer, or heart problems.