Research
Enjoy Food and Lose Weight with One Simple Phrase: Dan Buettner

Why hara hachi bu works
Dr. Brian Wansink, author of Mindless Eating, has conducted innovative research into food habits. In repeated experiments he found that eaters were often affected by variables unrelated to whether or not their stomachs were full. Plates, glasses, food packages, friends, and a wide range of circumstances can all affect how much we consume. For example, Wansink’s experiments showed that people eat 31 percent more if they eat from a 34-ounce bowl compared to a 17-ounce one. It doesn’t matter which fad a dieter is using, external factors may still cause overeating. The secret to eating in moderation in the long run is emulating the environment and habits of the Okinawan people. Wansink explains why in Blue Zones: Lessons for Living Longer from People Who’ve Lived the Longest. He says, “There is a significant calorie gap between when an American says, ‘I’m full’ and an Okinawan says, ‘I’m no longer hungry’. We gain weight insidiously, not stuffing ourselves, but eating a little bit too much each day – eating mindlessly.”
Put hara hachi bu into practice
Simple changes in everyday eating habits can help put the secret of hara hachi bu into practice for improved health or for weight loss. Anyone can make changes to their eating patterns or environment, enjoy food, and learn to eat only until they are 80 percent full. Get started with these easy tips.
- Eat more slowly. Eating faster results in eating more. Slow down to allow your body to respond to cues, which tell us we are no longer hungry
- Focus on food. Turn off the TV and the computer. If you’re going to eat, just eat. You’ll eat more slowly, consume less and savor the food more.
- Use small vessels. Choose to eat on smaller plates and use tall, narrow glasses. You’re likely to eat significantly less without even thinking about it.
Eating mindfully leads to greater feelings of happiness and wellbeing.