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Many of us have been taught from a young age that finishing everything on our plate is virtuous, reflecting respect for food and a rejection of waste. However, this ingrained mindset can inadvertently lead to overeating, as we often eat past the point of fullness simply out of habit or obligation.
The Prevalence of Overeating
Overeating is particularly common during social events and festive periods, such as Chinese New Year, where indulgence becomes part of the celebration. Post-festivity, resetting eating habits can prove challenging, with stressors like work and new goals compounding the problem. The delayed satiety signals, which take approximately 20 minutes to reach the brain, can also result in consuming more food than the body needs.
Distractions, such as watching videos during meals, further interfere with these signals. Additionally, the constant availability of tempting and innovative food options in places like Singapore can amplify the tendency to overeat.
The 80% Full Rule
A mindful eating practice inspired by the Japanese concept of “hara hachi bu” encourages individuals to eat until they are about 80% full, rather than completely satiated. Originating from Okinawa—a region renowned for its high life expectancy—this practice promotes moderation and mindfulness.
Stopping at 80% fullness can help prevent issues such as bloating, acid reflux, indigestion, and weight gain. It also ensures efficient digestion, regulates hunger hormones, and reduces the risk of post-meal lethargy.
Tips for Practicing Mindful Eating
- Recognize Body Signals: Stop eating when the stomach feels satisfied but not stretched. If unsure, pause for 10-15 minutes before continuing.
- Slow Down: Eating slowly and savoring each bite allows the brain to register fullness more effectively.
- Choose Beverages Wisely: Avoid sugary or alcoholic drinks during meals. Opt for clear soups, unsweetened herbal teas, or plain water to aid digestion.
- Consume Satiating Foods: Include protein, fiber from vegetables and whole grains, and maintain hydration to support fullness.
- Avoid Triggers: Steer clear of refined sugars, stress-induced snacking, and eating out of habit rather than true hunger.
Disclaimer
This article is intended for informational purposes only and is not a substitute for professional medical or dietary advice. Individuals with specific health conditions or dietary needs should consult a healthcare provider or registered dietitian before making significant changes to their eating habits.
By adopting the 80% full rule and practicing mindful eating, individuals can foster a healthier relationship with food, prevent overeating, and enhance overall well-being.
