The obesity rate among women in Japan is around 3%, an astonishing figure considering 34% of Americans are obese. The Japanese also have one of the longest life expectancies in the world. Obviously, they’re doing something right when it comes to weight control and staying healthy. It’s not simply genetics since Japanese women who immigrate to America have a higher rate of obesity than those that stay in Japan. What can we Japanese women teach the world about weight control and healthy living? Here are some of their best-kept diet and lifestyle secrets.
Japanese Women Eat Smaller Portions
According to Naomi Moriyama, author of Japanese Women Don’t Get Old or Fat, Japanese women who come to the United States are surprised by the large portion sizes Americans eat. Japanese women typically eat portions that are as much as half the size of typical American ones. They also stop eating before they reach the point of satiety, usually when they’re about 80% full. In spite of the smaller portions they eat, they feel satisfied, possibly because they eat more slowly and savor the sight, smell, and taste of their food. Food is as much art as it is sustenance in Japan. Meals are even served in smaller dishes. People feel passionate about food in Japan, but they don’t overindulge.
They Make Healthier Food Choices
The Japanese diet is vastly different from the typical American diet of fast food and convenience foods. The Japanese eat mostly whole, unprocessed foods with an emphasis on fish, vegetables, and soy. They prepare their foods simply, preferring to let the taste of the food shine through rather than covering it with a heavy sauce. They also buy fresh and in season. It’s not surprising that the cancer rate in Japan is lower than in western countries. The Japanese enjoy an array of cruciferous vegetables like cabbage, broccoli, kale and watercress every day. This group of vegetables is increasingly recognized as a powerful ally in the prevention of cancer.
Japanese Diet Secrets: Green Tea is Their Drink of Choice
Green tea is one of the most popular drinks in Japan and an important part of their culture. Most Japanese people sip it throughout the day, and unlike Americans, they drink it without sugar, preferring the natural taste of the tea itself. Some research shows that green tea has subtle fat-burning benefits, and drinking so much tea likely also keeps their appetite in check. When you consider how many calories most Americans drink each day, it’s not surprising that Japanese women have fewer problems controlling their weight.
Japanese Women Get More Incidental Exercise
Japanese women move more during a typical day. They’re less likely to hop into a car to run errands and more likely to jump on a bike or walk to get to work. They also walk or bike to the local market where they return home with bags of groceries on their arms or on the back of their bike. Even people who take the train to work often have to walk long distances and stand on the train instead of sitting. Many also pursue recreational sports and are active in their non-working hours, while many Japanese companies urge their employees to stay active. Staying active is a part of the Japanese culture and one that serves them well when it comes to health and longevity.
The Bottom Line?
It’s not hard to see why Japanese women are successful at staying slim even as they age. Smaller portion sizes, better food and beverage choices and more activity add up to lower body weight and better health.
References:
Harden, Blaine, “Japanese Women Buck Obesity Trend”, Washington Post, March 10, 2010.
Japanese Women Don’t Get Old or Fat. Naomi Moriyama. Delacorte Press. 2005.
