Tip Practice Hara Hachi Bu Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Diet & Fat LossEating Tip Practice Hara Hachi Bu Hara-what It' s a simple Japanese dietary approach that will keep you lean and mean Check it out by Tom MacCormick February 9, 2018April 5, 2021 Tags Diet Strategy, Feeding the Ideal Body, Nutrition & Supplements, Tips Avoid Distraction at the Dinner Table Ever inhaled your lunch at work while checking email, Facebook, or working on a report for your boss? In our hyper-connected world, I'm sure you've found yourself doing something similar. This distracted eating is a physique-ruining habit you need to break. How? Hara hachi bu. It's a Japanese phrase which roughly translates to "eat until 80% full." So when helping someone get lean I ask them to say (or think) this phrase at the start of the meal. The purpose is that they eat until comfortably full, not stuffed. This advice works on two levels: It helps them to eat less and reduce calories. It encourages mindful eating. Mindfulness helps people avoid going beyond what they really need, and actually helps them enjoy their food. When you're distracted it's easy to over consume food without even noticing that you're getting full. Research proves this too. Studies show that people eat considerably more calories when dining in front of the TV. Mindful eating helps to address this. It takes your mind about 20 minutes to receive the signals from your stomach that you're full. So eliminating distractions will help you slow down, increase awareness, and eat until you're satisfied, not stuffed. It also helps to prevent you from random cookie binges by encouraging you to eat at set times and with others, rather than snacking mindlessly on whatever's within reach. A Recap of Mindful Eating Eat slowly and without distraction. Listen to your body's hunger cues. Eat only until you're satisfied. Eat with people, if possible, and at set times and places. Distinguish between physical hunger and psychological triggers for eating. Increase awareness by noticing sight, smells, sounds, textures, and tastes. Eat to maintain overall health and well-being. Understand the effects food has on your mood, energy, and physique. Appreciate and enjoy food. Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Diet & Fat Loss Tip This Dietary Choice Turns Women Off Be careful what you order for dinner on that first date. According to a new study, this popular dietary practice leaves a bad impression. Diet Strategy, Feeding the Ideal Body, Nutrition & Supplements, Tips Chris Shugart October 6 Eating Tip Take This to Reverse the Effects of HFCS Fructose can make you fat and even affect mental capabilities. Here's what you can take to protect yourself. Good Fats, Nutrition & Supplements, Omega-3 Fatty Acids, Tips TC Luoma May 28 Eating Tip This Internet Rumor Needs to Die Fast No, eating this crappy Frankenfood isn't good for you, despite what some internet influencers are suggesting. CLA, Dietary Myth Busting, Feeding the Ideal Body, Nutrition & Supplements, Tips TC Luoma April 9 Eating 17 Nutrition Tips That Change Your Life Useable, practical, little-known hacks you can start doing right away to change the way you look, live, and even love. Carbohydrate Control, Dietary Myth Busting, Feeding the Ideal Body, Insulin Sensitivity, Nutrition & Supplements TC Luoma April 27