This one simple rule can increase your weight loss and improve your overall health too – stop eating when you are 80% full! “Hara Hachi Bu” is an eating technique that originated in the Okinawa region of Japan, where people lead exceptionally long lives, are not obese and rarely suffer from metabolic diseases such as type 2 diabetes, stroke or cardiovascular problems. “Hara Hachi Bu” literally means “eat until you are 80% full”. This practice encourages stopping eating once a person reaches 80% satiety. It is a part of mindful eating that involves paying attention to cues from the body when the saturation point is reached. In order for weight loss to happen, staying in the calorie deficit is important and Hara Hachi Bu is an effective eating method that can help us lose weight by keeping us in the calorie deficit. Ideally, one should never eat so far that discomfort develops. In short, if you eat only 80% full, you can eat less, lose weight, and live longer and healthier lives. The fact is that it takes your brain about 20 minutes to register how much your body has been eating. If you stop at 80% full it means you are actually full, and if you stop at 100% full it means you have eaten too much! Complicated right ?! For this reason, in this post we list the ways to eat up to 80% to lose weight and correct the hunger / satiety mechanism that is affected by overeating.
Advantages of eating up to 80% full:
1. Weight Loss.
2. Improves blood sugar.
3. Reduces the risk of type 2 diabetes and cardiovascular disease.
4. Anti aging benefits by minimizing cell damage.
Ways To Eat Up To 80% Full To Lose Weight:
Overeating is a problem when trying to lose weight as it builds up extra calories in the body that are not consumed and are stored as fat in fat cells. Overeating leads to discomfort, gas, guilt right after you eat, and the need to cleanse yourself. We should stop before we feel the stomach pressure and to the point where we are no longer hungry but full. Here are some ways to eat up to 80% full to lose weight.
1. Eat slowly, take breaks in between: chew your food properly, let the leptin hormone do its job, and let your brain know that you are full. It will take about 20 minutes to complete this entire process. So practice slow eating and chew properly because stopping early allows your brain to catch up with your stomach at the right time. When you eat slowly, you chew more carefully and mindfully, enjoy the food, and make the entire digestive process easier.
2. Divide your plate in half before you eat: Divide the food on your plate in half. Eat only 50% portion, chew slowly all the time. After you finish the first part of 50%, put the spoon down, take a break and think about whether or not you are full. When you are no longer hungry, stop eating. If you are still hungry, finish the remaining 50% and stop immediately when the hunger signal goes away.
3. Put the spoon and fork down after each bite: Put the fork and spoon down after each bite and take a short break. This is how your brain catches up with your stomach and tells you that you no longer need food.
4. Start with a Salad: Eating a salad before every meal can reduce your caloric intake by 12%. Even a simple cucumber, tomato, and onion salad will reduce the calories.
5. Keep Distractions Away While Eating: Turn off the TV, keep the phone off to be more receptive and to hear signals from your stomach and brain.
6. Choose smaller plates: Eating smaller plates would trick the brain into believing that you are eating large portions and you would automatically practice portion control.
7. Eating mindfully: Eating mindfully will make you feel full with less food. Here Are 9 Mindful Eating Hacks To Eat Right And Lose Weight.
8. Pre-loading water: Pre-loading water is a healthy and almost effortless way to aid weight loss. With this strategy, experts recommend drinking 500 ml of plain water half an hour before each meal (breakfast, lunch, and dinner). Such an amount of water before meals will stretch your stomach considerably and as a result the hunger hormone “ghrelin” would be released less. This means that with less food and less calorie intake, you would feel full. It is an effective strategy to combat overeating. Here’s how to practice “preloading water”.
9. Do not eat in a rush: When you eat in stressful situations such as in a hurry or in an angry mood, the brain releases stress hormone that can further trigger stress eating and lead to overeating. Eat your food in a quiet place and in a relaxed mood.
Hope these tips would help you eat mindfully and speed up overall weight loss.
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