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Beauty & Health

The One Thing Japanese Women Do To Avoid Unhealthy Weight Gain

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Diet & Nutrition

The One Thing Japanese Women Do To Avoid Unhealthy Weight Gain

October 24, 2018

We all know the feeling: Sitting back in a chair, wishing there was a subtle way to emancipate our stomach from the top button of our jeans to allow room for the massive meal we’ve just consumed.

It’d be nice if this was a rare feeling, but for most of us, it’s not. Be it cake or clothing, we consume copiously and we’re bombarded with messages that suggest we just have a little more. Our stomachs (and corresponding health issues) are expanding to keep up with what’s on offer.

READ MORE:
How To Trick Your Body Into Losing Weight

7 Reasons Why You’re Not Meeting Your Fitness Goals
8 Things Dieticians Do To Avoid Overeating

Residents of Japan’s Okinawa Island move to the beat of a different drum. They practice mindful eating, or hara hachi bu, which translates to “eat only until you’re eight parts (out of ten) full” – that is, until you’re 80 per cent full.

Okinawans have been studied extensively and are regarded as among the healthiest in the world. They have a simple, nutritious diet, and many live for more than 100 years while experiencing lower rates of stroke, dementia, hip fractures and heart disease. In fact, Okinawa’s cancer rates are 50 to 80 per cent lower than that of most developed countries (the difference is due to fewer breast, colon, ovarian and prostate cancers).

Mindful eating is not just a Japanese practice. The French leave us gob-smacked at how they remain slim and fabulous on a diet of brie, beef bourguignon and baguettes.

The secret is in their small serving sizes. Meals are enjoyed slowly, and snacking on the run is virtually unknown. There’s a greater respect for the food they eat and the bodies they live in; good luck finding an all-you-can-eat buffet in France!

Watch this too:


The Benefits of Mindful Eating

Aiming to eat until you’re 80 per cent full enables you to appreciate your food and tune in to how full your stomach really is. This is, in fact, mindfulness. ‘Listen’ to your stomach 20 minutes after eating. Does it feel full?

Hara hachi bu has so much to teach us. Of course, the solution doesn’t lie in skimping on your nutritional needs, skipping the special treats that make life worth living, or walking around feeling slightly hungry all the time. To be healthy, we need to fuel our bodies and minds.

Logically, we know we’re at our strongest and healthiest when we’re neither overweight nor underweight, and hara hachi bu is simply an approach that may lead to a better quality of life via listening to your body’s needs.

Here’s how you too can adopt the hara hachi bu mindset:

https://www.womensweekly.com.sg/gallery/beauty-and-health/diet-and-nutrition/japanese-women-avoid-unhealthy-weight-gain/
The One Thing Japanese Women Do To Avoid Unhealthy Weight Gain
Start With Less On Your Plate
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Serve yourself slightly less than you usually would and before going back for seconds ask, ‘Am I hungry?’ Sit, relax, chat, have a drink of water and you may find you are actually satiated.

Shop Smart
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Buy smaller dinner plates to trick your brain into eating smaller portions.

READ MORE: 10 Simple Tweaks To Make In Your Kitchen And Lose Weight

Know Your Portions
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At functions, why not skip the starters? Six canapés plus two glasses of alcohol equal the energy equivalent of two meals. Try ordering an entrée instead of a main. Many contain quite enough food.

Kick Certain Habits
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Do you snack after dinner? Is it a need or a habit? At dinnertime, serve your portion, then put any remaining food straight into the fridge or freezer so you don’t mindlessly pick at it.

READ MORE: These Fridge Hacks Will Help You Save Money And Electricity

Take Your Time
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It’s harder to overeat when you’re taking your time. Have a glass of water with your meal, and put your knife and fork down between each mouthful.

Eat Regularly
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Don’t let yourself get ravenous. Plan ahead so you don’t make poor food choices or eat too quickly.

READ MORE:
These Microwave Hacks That Will Give Better Tasting Food 
5 Must-Try Ramen In Singapore If You Are A Japanese Food Lover
Top Peranakan Restaurants For The Best Authentic Nyonya Food In Singapore

Text: Bauersyndication.com.au
Photos: Unsplash

  • TAGS:
  • diet tips
  • easy health tips
  • japanese women
  • mindful eating
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