Use the 80% rule to help with weight control

25/03/2019
Use the 80% rule to help with weight control

Portion control or how much you eat is as important if not more important than what you eat in relation to health and weight management, however it’s all too easy to overeat and consume unneeded calories, this simple trick from the islands of Japan can help you overcome this problem.

For Centuries, the people of the Ryukyu islands in Japan have used a simple rule to help them control how much they are eating and this has had such a positive impact on the islands that they have some of the highest life expectancy rates in the world.

Every meal aim to eat until you are only 80% full then stop!

Obviously, it’s impossible to know when you are exactly 80% full, however this is meant as a guide and has some science sitting behind it.

There is a slight delay between your stomach being full and it sending this message to your brain around a 10 minute lag, so if you continue to eat until you are full, very often you may be eating more than you actually need.

By stopping before you are full, you allow your stomach time to send the signal to your brain (the aim here is to be satisfied but not stuffed!) if you apply this rule you’ll get the added benefit of significantly reducing your calorie intake over time, which combined with an active lifestyle will help you control your weight.

Here are a few tips to help you try the 80% full rule;

 Slow down - eating slower this allows the signals from your stomach to get to your brain allowing you to recognise that you are full.

Notice your breathing – sighing or blowing air out heavily is a sign from your body saying ‘I’m Full!”

Eating faster – this often means there has been a psychological shift towards wanting more food but not actually needing more food.