Japan has
one of the lowest rates of obesity in the world. The secrets to this country’s
weight management can be seen in its approach to diet and exercise.
Exercise
In Japan,
walking or bicycling to the store, work, and other locations is commonplace.
Daily exercise became an integral part of Japanese lifestyle more than 40 years
ago when the 10,000 steps a day program was embraced.
Soup
The popular
broth-based miso soup is traditionally eaten before almost every meal. The soup
is full of nutrients that help you feel fuller and consume fewer calories.
Rice
Short-grained,
white rice is another item that is eaten at almost every meal in Japan. This
low-glycemic rice takes your body longer to convert to sugar and, in turn,
keeps you fuller longer. Brown rice is even better for you and is rich in
fiber.
Portion
The Japanese
follow the rule to “eat until you are 80 percent full”. Through this approach,
they eat smaller portions on separate plates. The plates are brought out slowly
so that you can eat mindfully while pacing yourself.
Chopsticks
Using
chopsticks forces you to eat smaller mouthfuls while resting in between bites.
This slow process gives your stomach time to tell your brain that it is getting
full and in turn helps you eat less.
These weight
loss tips are easy to incorporate into a healthy lifestyle. Staying active
while managing what you eat will help you achieve your weight loss goals!
by Medical
Weight Loss Resources
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