According to statistics from the Japanese Ministry of Health, the obesity rate in this country is only about 4.5%, much lower than the global average. This success comes from the philosophy of "hara hachi bu", eating 80% full, combined with a diet rich in fish, vegetables and whole grains.
First, reduce refined starch. Japanese people limit white bread and sweets and replace them with brown rice and sweet potatoes. This helps control blood sugar and limit belly fat storage.
Second, prioritize fish and seaweed. Fish is rich in omega-3, while seaweed contains a lot of soluble fiber, which supports excess fat metabolism. A study published in Nutrition Reviews shows that the Japanese diet helps lose weight effectively while still preserving muscle.
Third, move gently but often. Japanese people maintain the habit of walking, cycling, or doing radio taiso, a popular morning exercise. This activity helps burn energy regularly, supporting a loss of 4kg within a month.
The key to weight loss is not harsh fasting, but persistent maintenance of a healthy routine every day, emphasizes Dr Yoshinori Nagumo, a preventive medicine expert in Tokyo. Eat a little less, exercise a little more, the body will adjust its weight by itself".
In addition, getting enough sleep and reducing stress are also important factors. Cortisol - a stress hormone, can cause the body to lose fat, especially in the abdomen.
