The simple secret of Japanese longevity has been revealed

One of the simplest and most sustainable habits of long-lived people is the "eat until 80% full" rule. This practice, known as hara hachi bu, originated in Japanese culture and is now attracting close attention from scientists as a possible method of weight management and improving eating habits. This is reported by The Conversation.

The idea is simple: stop not when you are stuffed to the limit, but a little earlier — at the stage of light satiety. This is not a diet or a strict restriction, but a way to learn to listen to your body's signals. There are still few targeted studies of this specific rule, but data from populations where it is widely practiced demonstrate a consistent association with lower calorie intake, lower body mass index, and slower weight gain with age.

Notably, this eating style aligns with the concepts of mindful and intuitive eating, which have proven effective in combating overeating and improving diet quality.

An important part of the effect is related not only to portion size but also to how a person eats. In the modern world, up to 70% of people eat while glued to their gadgets. This seriously hinders the timely recognition of satiety signals and often results in excess calories. The practice of hara hachi bu offers exactly the opposite approach — to slow down and fully focus on the food.

Trying this principle in practice is not difficult: it is enough to eat without distractions, slow down the pace, listen to the feeling of fullness, and stop when it feels comfortable but not heavy. Roughly speaking, this is a level of "8 out of 10," where 1 is excruciating hunger and 10 is overeating.

At the same time, this is not about strict restrictions. The approach is far from suitable for everyone: for people with increased energy needs — athletes, children, or the elderly — it may not be optimal.

At the core of the practice lies balance, not rigid control. It helps build healthier and more sustainable relationships with food, reducing the risk of exhausting cycles of "restriction — breakdown — overeating."

Although the "80% fullness" rule appears deceptively simple, behind it lies a much deeper idea: to eat mindfully, without rushing, and with respect for the signals of your own body. This, according to experts, may turn out to be one of the key factors in a long and healthy life.