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.


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.


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.


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.


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.


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!