Hara Hachi Bu: What Is This Japanese Diet Rule?
Keeping a healthy weight and good nutrition is vital to be in your best condition when performing as a professional cheerleader. Of course, there are many ways to stay fit aside from eating healthy food and exercising regularly. One is a strategy called "hara hachi bu".
"Hara hachi bu" is a Japanese phrase that means to eat until you're 80% full. But what does "eating until you're 80% full" entail and how can this be applied to maintaining a healthy weight? This article further explores the concept of hara hachi bu and how you put this into practice.
What Does Hara Hachi Bu Mean, and How Does It Work?
"Hara hachi bu" is a phrase in Japanese that translates to "80% of the stomach". This means to stop eating when your stomach is 80% full. It's a concept of restricting calories that originated in Okinawa and emphasizes the importance of eating until you're satisfied and not until you're full.
But what's the difference between feeling satisfied and feeling completely full?
Here's a scenario: When you're eating at a buffet dinner, there will come a point when your stomach is not stuffed but can still accommodate some food. That's when you're already feeling satisfied. But since it's a buffet, you might be tempted to eat more. When you do that, you'll eventually start to feel bloated, uncomfortable, or tired from eating. That's when your stomach is completely full.
Eating until you're 80% full has several potential benefits. It can prevent you from overeating which helps maintain a healthy weight. In addition, not overeating can help you avoid getting energy crashes, allowing you to have more energy throughout the day.
Read more: Protein-Packed Recipe Ideas That Require Only 5 Ingredients
How to Practice Hara Hachi Bu
Hara Hachi Bu allows you to have better control over your food cravings. Studies also have shown other health benefits like weight loss and reduced cardiovascular health risks. Follow these 4 steps to apply this practice in your pro cheer life.
1. Eat slowly
Your body releases hormones that tell you when you're hungry or full. But processing this signal in your brain can take time. When you eat quickly, you tend to eat more because it takes around 20 minutes before your brain realizes it's full.
So eat slowly and enjoy every bite. Chew your food thoroughly to avoid getting digestive issues like bloating and indigestion.
2. Use smaller plates
Some studies claim that people tend to eat less food when using smaller plates. This is because your mind is tricked into thinking that you're eating more food than you actually are. So use the power of illusion and use smaller utensils.
3. Drink water
Water can take up space in the stomach, making you less hungry during the day. So drinking it before and during a meal is a great idea to increase the feeling of fullness. In addition, drinking water allows you to pause and check if your body is already full.
Read more: Electrolytes: Ways to Add Them to Your Fitness and Wellness Routine
4. Listen to your body
It's essential to pay attention to your body as it will tell you whether to continue eating. Avoid any distractions like watching TV and using your phone. Then stop eating when you feel satisfied, not when stuffed or completely full.
Conclusion
Remember that it takes time to develop a new habit of eating. But you can be assured that by following this practice, you'll have the energy and strength to meet the demands of professional cheerleading while maintaining a healthy weight. So get started to enjoy its full benefits!
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