7 Tips from Japanese Culture to Always Stay Fit and Never Get Fat

Eat slowly: Enjoy every bite

One of the most powerful habits to adopt from the Japanese is their slow eating style. Meals in Japan are traditionally eaten slowly, with people pausing between mouthful to savor the flavors. This promotes improved digestion and gives the body time to signal that it is full. Eating slowly allows your stomach to catch up with your brain, which helps you avoid overeating.

Smaller portions, more variety

Portion control is another area where the Japanese excel. Meals are served in smaller portions, which encourages people to enjoy a variety of different foods without overeating. The key is balance—having a little bit of everything rather than a lot of one thing.

According to a 2019 research people tend to eat less when they are served smaller portions, and a varied diet supports better nutrition without excess calories.

Daily physical activity

Physical activity is deeply rooted in Japanese society, and it isn’t always limited to the gym. Many Japanese individuals include exercise into their everyday routines, whether it’s walking, riding, or simply staying active all day. Walking everywhere is extremely popular in areas such as Tokyo, where public transportation and walking are commonplace.

Regular, low-intensity movement, such as walking, boosts metabolism and keeps the body active without the need for intense exercise, which aids with weight maintenance.

The art of ‘Hara Hachi Bu’

In Japan, there’s a centuries-old principle called Hara Hachi Bu, which means “eat until you are 80% full.” This practice encourages people to stop eating before they feel completely full, a habit that helps avoid overeating and promotes weight management.

As per a 2015 research eating until you’re 80% full can lead to significant weight loss and health benefits, as it helps prevent the body from storing excess calories as fat.

Less sugar, more green tea

Japanese go easy on sugar and consume much less as compared to their western counterparts. Instead, they enjoy green tea, which is rich in antioxidants and boosts metabolism. Green tea has been part of Japanese culture for centuries, and it’s linked to numerous health benefits, including improved digestion and fat burning.

Green tea contains catechins, which have been shown to help burn fat and support metabolism. It’s also low in calories, making it an ideal drink for weight management.

Embrace the concept of seasonal eating

In Japan, there’s a deep connection to eating seasonal foods. This not only ensures a fresh, nutrient-dense diet but also promotes variety. By eating what’s in season, people naturally consume different foods throughout the year, keeping their diets interesting and full of healthful nutrients.

Seasonal eating naturally encourages people to eat fresher, more nutritious foods and helps prevent the monotony of overeating the same unhealthy foods year-round.

The Japanese often practice social eating, which involves sharing meals with friends and family. Meals are often seen as a time to connect, which encourages people to eat more slowly and in moderation. Sharing also means smaller portions for everyone, which keeps people from overeating.