The art of stopping when you’re full

Hara hachi bu, translated from Japanese, this literally means “eat until you’re 80 percent full.” Okinawans, known for their health and longevity, are the acknowledged masters of this practice.

Okinawans eat 10 to 40 percent fewer calories than the average American. Two techniques to use: (a) eat slowly, perhaps by using your non-dominant hand to eat, and (b) stop when you don’t feel longer hungry anymore. Try waiting for 10 to 20 minutes, and then decide if you want to eat more. Studies have shown that many people can be satisfied after following the 80 percent rule, even though they end up ingesting less calories.

The easier way to manage calories is to eat more vegetables, both raw and cooked. I tend to follow this method, since I am used to eating large quantities of food. This is one habit that I hope to change in the long run. I think its much better to eat less food and have the stomach get used to a smaller volume of food.