Japanese culture is known for its focus on health and wellness, and this is reflected in the longevity and slimness of its population. However, what many do not know is that these achievements are not due to strict diets alone, but to a series of daily habits and tricks that promote a balanced lifestyle. These methods are simple, practical and, best of all, do not require giving up delicious food. For all these reasons, Japan is known for having one of the lowest obesity rates in the world, and this is due to a combination of cultural, dietary and lifestyle factors. Thus, being slim without dieting is possible with these methods used by the Japanese.
In the 2000s, the Japanese government began implementing public health programs that promoted nutrition education and disease prevention. The Shuku Iku Law was one such initiative, formalizing an approach to food that combined Japanese culture with modern nutritional principles. Nutrition specialist Katrin Engelhardt explains in the Los Angeles Times magazine that “the goal of this standard is to increase students’ information about the food chain, about where food comes from and how it is produced.” The Act focuses not only on what you eat, but also on how you eat; it is a Japanese philosophy that promotes wellness and health through balanced eating habits and a mindful lifestyle. Below, we explore which Japanese eating habits and principles promote weight loss without strict dieting.
7 tips that the Japanese use to lose weight
Hara Hachi Bu
This principle translates as “eat until you are 80% full”. It originates from the city of Okinawa, known as one of the “blue zones,” those regions where people live significantly longer.
Clark Healthcare Center maintains that “mindfulness at mealtime, as promoted by Hara Hachi Bu, encourages us to slow down and truly savor our meals. This practice involves being fully present during meals, paying attention to the tastes, textures and aromas of food, and recognizing the body’s signals of hunger and satiety.”
This principle emphasizes the importance of not overeating. By stopping before feeling completely full, people can enjoy their meals without overdoing caloric intake.
Focusing on mindfulness
The Japanese employ other methods such as enjoying every bite, which can lead to greater satisfaction with less food.
Increased satisfaction
Mindfully enjoying food can improve the culinary experience and overall satisfaction with meals.
Eating with chopsticks: Japanese tradition
Using chopsticks, something the Japanese do every day, to eat may seem like a minor detail, but it actually has a big impact on the amount of food you consume. This utensil forces you to chew more and eat more slowly, which allows your brain to receive the satiety signal before you overeat.
Incorporating green tea
It is a very popular drink in Japan, known for its numerous health benefits, including its effect on weight loss. Rich in antioxidants and catechins, green tea can help increase metabolism and burn fat.
Eating on small plates
In Japan, food presentation is critical. Eating on small, well-arranged plates not only makes food more appealing, but can also make you feel more satisfied.
By serving small portions, you trick your mind into thinking you’re eating more. In addition, attention to aesthetics can enrich your dining experience, making you enjoy every bite more.
Balanced and diverse proportions
Rather than focusing on just one type of food, Japanese meals often include rice, fish, vegetables and soup.
This diversity not only provides essential nutrients, but also helps to avoid excess of any one type of food, thus promoting a healthy weight.
Other methods used by the Japanese
Physical activity
Mobility is essential in Japanese culture. Incorporating walking into your daily routine, whether it’s walking to work or simply strolling after meals, can be a great way to increase physical activity without feeling like you’re exercising.
Practicing mindfulness
The practice of mindfulness, or mindfulness, is an approach that has become popular around the world, but has deep roots in Japanese culture. By focusing on each bite, its flavors and textures, you not only enjoy your food more, but also become more aware of your hunger and satiety cues. This can lead to eating less and enjoying more of what you consume.