Japanese Secrets for Weight Loss

In a study done on the cultures with the highest longevity, the people of Okinawa, Japan, were found to have longest average lifespan of anywhere on earth. The majority of the credit for this was attributed to their diet and their attitudes toward food. Their average body mass index (BMI) is 21.5, which puts them on the low end of the normal range, far below the average BMI of 28 in the United States. There is much we can learn from the Japanese diet about losing weight and keeping it off.

Protein Sources

The Japanese eat a great deal of fish, which along with soy is one of the primary sources of protein in their diet. Both fish and soy are full of nutrients such as omega-3 fatty acids and isoflavones, and are low in calories and fat while being high in protein. The Japanese traditionally eat very little meat or poultry and only a small amount of protein per day. Only 10 percent of their daily calories come from protein, as opposed to 25 to 35 percent of the daily calories in the average American diet.

Fruits and Vegetables

Fruits and vegetables form the bulk of the Japanese diet, with an emphasis on variety and color. They shoot for all five colors of fruits and vegetables in a meal: red, green, yellow, white and blue/purple. This easily puts their daily number of servings of fruits and vegetable over the nine a day that nutritionists recommend. Since these foods are low in fat and calories, you can eat your fill and still lose weight.

Portion Control

The Japanese eat a wider variety of foods in smaller portions. They also use chopsticks, which helps you to eat slower, giving your body more time to register fullness. Hara hachi bu, or eating until you are 80 percent full, is a common practice in Japan that keeps your meal size under control and your calories down.

Cooking and Dining

Lighter cooking techniques, such as steaming, stir-frying, pan-grilling and simmering, are used in Japan, making the dishes lower in fat and calories, as well as preserving the food's nutrients. A broth-based soup is served at the beginning of every meal, which has been shown in studies to reduce the total amount of calories consumed during the meal by helping you feel full sooner.

Exercise

Casual exercise is an integral part of the Japanese lifestyle. People typically walk or bike in Japan. In fact, the 10,000 steps a day program became popular there over 40 years ago. By making exercise a normal part of your day, it is easy to get the 30 minutes per day that doctors recommend as part of a healthy lifestyle. Add a little more exercise time in the way of strength training, and you will make your weight loss happen even more quickly.