Hara hachi bu or hara hachi bun me is the Okanawan custom of only eating until 80 % full. How we eat is just as important as what we eat; this practice of intentional eating is still part of the cultural norm in Okanawa. 

The teaching may be originally Confucian, and a similar saying is found in Traditional Chinese Medicine. The idea also holds true in Ayurvedic, or traditional Indian medicine, which recommends that one third of the belly is filled with food, one third with liquid, and one third is left empty. 

The practice of hara hachi bu has always impressed me as one of wisdom. I therefore made the decision a while back to practice hara hachi bu as much as possible. I know that when I leave a meal pleasantly satiated instead of stuffed, I find that—instead of being weighed down—I have energy for the next activity. 

In the beginning, while trying to cultivate this habit, it’s important to do some experimenting to find out just what that sweet spot is. It takes some time. You may experience some backsliding when you go overboard. I certainly have. But if the intention is there, you may notice that eventually this habit becomes second nature. 

What is 80 % full? To me, that means I still have plenty of room for an after-meal beverage while still feeling satisfied and good, not painfully stuffed. Sounds easy, and for some people who have rarely tended to overeat, it is. For the rest of us, it takes trial and error to cultivate the habit.  Until the discipline is firmly in place, it requires a lot of attention.  You first have to discover your personal sweet spot, and then you have to stop eating.