Daijiworld Media Network- Mumbai

Mumbai, Jan 28: Many of us have grown up with the belief that finishing every last bite on our plate is a virtue. The idea that wasting food is unacceptable has been ingrained in us, often due to cultural teachings or past experiences of food scarcity. However, this mindset can sometimes lead to overeating, as we feel obligated to clear our plates regardless of our hunger levels.

Studies indicate that a significant percentage of people overeat, especially during social gatherings or festive periods. The tendency to indulge increases during celebrations like Chinese New Year, making it difficult to reset eating habits once the festivities are over. Overeating disrupts normal hunger and satiety cues, leading to a cycle where the appetite increases, and the urge to eat more persists. Stressors such as returning to work or tackling new goals further contribute to this pattern.

Overeating occurs when we eat beyond the point of fullness, sometimes even without realizing it. The delay in satiety signals, which take about 20 minutes to reach the brain, often results in consuming more food than necessary. Additionally, distractions like watching videos while eating can cause individuals to miss these signals, further promoting overeating. The abundance of tempting food options, especially in a place like Singapore, where new flavors and food trends constantly emerge, also plays a role in excessive consumption.

A well-known concept to prevent overeating is the 80% full rule, inspired by the Japanese practice of “hara hachi bu.” This mindful eating approach, observed in Okinawa, a region known for longevity, encourages individuals to eat until they feel satisfied but not completely full. Similar principles exist in other cultures that emphasize moderation and self-awareness.

By following this practice, individuals can prevent bloating, acid reflux, indigestion, and weight gain. It also aids in digestion, allowing the stomach to process food efficiently without discomfort. Eating moderate portions helps regulate hunger hormones, ensuring a better understanding of satiety levels. Furthermore, stopping at 80% fullness prevents the lethargy and energy dips often associated with overeating.

Determining when to stop eating can be guided by paying close attention to how the body feels. The stomach should be comfortably satisfied but not stretched or bloated. If uncertain, waiting for 10 to 15 minutes before deciding whether to continue eating can be helpful. Slowing down and being mindful of each bite allows the body to register fullness more effectively.

Beverages also play a role in managing satiety. Drinks with added sugars or alcohol can interfere with hunger signals, while clear soups, unsweetened herbal teas, or plain water are better choices. Those who exercise or practice intermittent fasting may find it challenging to gauge their appetite, but eating mindfully and at a slow pace can help.

For those struggling to feel satisfied despite following the 80% full rule, consuming protein-rich foods, fiber from vegetables and whole grains, and staying hydrated throughout the day can aid in maintaining fullness. Avoiding refined sugars, creamy drinks, and stress-induced cravings further supports mindful eating. Recognizing the body’s natural hunger cues instead of eating out of habit or emotion is essential in cultivating a balanced and healthy relationship with food.