A simple Japanese habit that helps you live longer has been named

One of the simplest and most sustainable habits of long-lived people is the rule of "eating to 80% fullness." This practice, known as hara hachi bu, originates from Japanese culture and is now attracting the attention of scientists as a possible way to manage weight and improve eating habits. This was reported by The Conversation.

The essence of the approach is to stop not when you are completely full, but slightly before that. It is not a diet or a restriction, but a way to learn to better sense your own body's signals. There are few studies specifically on this rule, but data from populations where it is common show a consistent association with lower calorie intake, lower body mass index, and slower weight gain.

Moreover, this eating style is closely related to the concepts of mindful and intuitive eating, which help reduce overeating and improve the quality of one's diet.

An important part of the effect is related not only to the amount of food, but also to how a person eats. Today, many people eat while distracted by gadgets — by some estimates, up to 70% of people do this. This interferes with sensing fullness in time and often leads to excess calories. The practice of "hara hachi bu" offers the opposite approach — to slow down and focus on the food.

To try this principle, it is enough to follow a few simple rules: eat without distractions, slow down the pace, pay attention to the feeling of fullness, and stop when you feel comfortable but not heavy. Roughly speaking, this is a level of "8 out of 10," where 1 is extreme hunger and 10 is overeating.

Importantly, this is not about strict restriction. The approach is not suitable for everyone: for example, it may not be optimal for people with increased energy needs — athletes, children, or the elderly.

At the core of this practice is balance, not control. It helps build a more sustainable relationship with food and reduce the risk of "restriction–overeating" cycles.

Although the "80% fullness" rule seems simple, behind it lies a broader idea: eating mindfully, without rushing, and with respect for your body's signals. According to experts, this may be one of the factors behind a long and healthy life.