Do you ever feel overly full and uncomfortable after a meal? There may be a simple way to avoid that heavy feeling while supporting your overall health.
The 80% rule, rooted in Japanese tradition, encourages stopping before you’re full, and it may offer surprising benefits.
The concept comes from Okinawa, Japan, where people are known for their longevity. It involves eating until you’re about 80% full, rather than continuing until you feel completely satisfied.
It can take up to 20 minutes for your brain to register fullness, so pausing before that point can significantly help reduce the risk of overeating.
This also gives your body time to properly digest food without feeling overwhelmed.
Consistently eating beyond fullness puts pressure on your digestive system.
It can lead to discomfort after meals and longer-term issues with metabolism or energy regulation.
You might notice symptoms like bloating or sluggishness after eating large portions.
Mindful eating encourages better portion control and helps your body respond naturally to hunger and satisfaction cues.
You can try:
Serve your food thoughtfully and avoid piling the plate too high.
Pause during meals to check in with your hunger levels. If you’re no longer hungry, even if food remains, it’s okay to stop.
Turn off the television and put down your phone during meals. This helps you stay present and better aware of how much you’re eating.
Paying attention to flavour and texture also enhances satisfaction and may reduce the temptation to overeat.
By stopping at 80% full, you may experience less bloating and more consistent energy throughout the day.
This small habit supports digestion and can promote a more comfortable relationship with food over time.
If you’re interested in learning how simple eating habits can contribute to overall well-being, speak to the team at Back in Shape Health.
We can help guide you with nutritional advice that supports your lifestyle and long-term health goals.
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