7 things to borrow from Japanese culture to never get fat

When it comes to maintaining a healthy weight and staying fit, the Japanese seem to have cracked the code. Their culture is rich with habits that support a balanced lifestyle, and they appear to age gracefully without the concerns of obesity that many people face today. The secret? It’s not just what they eat—it’s how they live. Here are 7 habits from Japanese culture that can help anyone lead a healthier, leaner life.

Eat slowly: Enjoy every bite

One of the most impactful habits to borrow from the Japanese is their slow approach to eating. In Japan, meals are typically enjoyed slowly, with people pausing between bites to savour the flavours. This promotes better digestion and allows the body time to signal when it’s full.

Eating slowly

gives your stomach time to catch up with your brain, reducing 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 ingrained in Japanese culture, and it’s not always about hitting the gym. Many Japanese people incorporate movement into their daily routines, whether it’s walking, cycling, or simply being active throughout the day. The practice of walking everywhere is particularly common, especially in cities like Tokyo, where public transport and walking are everyday norms.
Regular, low-intensity activity, like walking, increases metabolism and keeps the body active without the need for strenuous exercise, helping to maintain a healthy weight.

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

Unlike many Western diets, the Japanese consume very little sugar. 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.

Sharing meals

The Japanese 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.