Practice portion control and stop eating before you are full

Eat smaller portions, eat slowly, and stop before you feel completely full. The Japanese concept of Hara Hachi Bu (eating until 80% full) is a proven cultural practice that prevents overconsumption without calorie counting.

Why It Works

Caloric overconsumption drives obesity, which is the gateway to metabolic syndrome (high blood pressure, high blood sugar, abnormal cholesterol, excess body fat) - the cluster of conditions that most directly cause heart disease. Japan and South Korea have 4% obesity rates maintained through cultural portion norms, not dieting. France has 17% obesity (vs. 42% in the US) through smaller portions and slower, social meals.

Tips

• Use smaller plates and bowls to naturally reduce portions
• Social meals with conversation naturally slow eating pace
• Snacking culture (eating between meals) is rare in the lowest-CVD countries