Below are quick, scientifically proven weight loss secrets that Japanese people use to maintain a healthy figure.
Diet rich in vegetables and fresh foods
The Japanese prioritize fresh foods, especially vegetables, fish and seaweed – ingredients rich in fiber, vitamins and minerals, but low in calories.
According to the Asia-Pacific Journal of Clinical Nutrition, a diet rich in vegetables helps control calorie intake, creating a feeling of fullness without causing weight gain.
Dishes like seaweed salad, miso soup, and steamed vegetables are popular choices, which are both good for digestion and boost metabolism.
Method of eating slowly and chewing thoroughly
A famous principle in Japanese eating culture is "Hara Hachi Bu" – meaning only eat until you are 80% full.
This habit helps the body not to be overloaded and prevents excess calorie intake.
Research from the Japan Nutrition Association shows that eating slowly and chewing thoroughly helps stimulate the hormone leptin - a hormone that creates a feeling of fullness, thereby helping to reduce food intake naturally without having to starve.
Prioritize fermented foods
Fermented foods such as natto (fermented soybeans), pickles and yogurt are an important part of the Japanese diet. These foods are rich in probiotics, which aid digestion, improve gut health and boost metabolism.
According to research from the American Journal of Clinical Nutrition, fermented foods not only help with weight control but also reduce the risk of metabolic diseases like diabetes and obesity.
Drink green tea and water
Japanese people regularly drink green tea, especially matcha, to aid in weight loss.
Green tea contains catechins – an antioxidant that helps burn excess fat and boost metabolism. Research from the US National Institutes of Health (NIH) shows that daily consumption of green tea can promote the process of burning belly fat and effectively control weight.
Drinking plenty of water during the day helps detoxify and reduce cravings.
Exercise gently and regularly
The Japanese maintain a light exercise routine, such as walking, cycling or yoga every day. This not only helps the body burn calories but also reduces stress – a factor that causes belly fat accumulation.
According to the World Health Organization, regular exercise combined with a reasonable diet is the most sustainable and safest way to lose weight.
