Obesity Rate in Japan: The Secrets

At the time of writing, the obesity rate in Japan is one of the lowest in the world, and life expectancy is the second highest.

After living there for 15 months, coupled with the coaching I do at Kairos Online - I learned a few reasons why obesity in Japan is so low.

Such as the Japanese diet secrets, dietary habits, how they subconsciously walk off the pounds and more.

Let's get started.

Did you Know that;

1. The obesity rate in Japan stands at only 3.6%, compared to the USA's 40% or the U.K's 28% (rough figures for over 30 on the BMI scale, which is the international standard for obesity)

2. Japan has the second highest life expectancy of 85.03, second only to Hong Kong at 85.29.

If you've been to Japan, you'll know what I mean when I say Japanese food is excellent, so I needed help understanding the Japan weight loss indicators.

Were there some Japanese diet secrets others weren't aware of? 

Did I have a bunch to learn about Japanese dietary habits? 

What's this Japan fat tax I've heard about?

After having lived there for 15 months, I've noticed a few potential points for how the obesity rate in Japan has stayed low and answers to the above. That can now be shared with you.

So, why is the obesity rate in Japan so low?

Obesity Rate in Japan: Excellent Public Transport = Walk off the Pounds

Outside of their dietary habits, a huge reason for Japanese weight loss is that it has one of the best public transport systems in the world in its major cities.

It's more convenient and cost-friendly to take public transport over owning a vehicle, making them more likely to walk off the pounds and therefore have a lower obesity rate in Japan.

The clever bunch over at the Ministry of Health, Labor, and Welfare explains that the average 15+-year-old Japanese person walks 7,400 steps daily.

Compare this to the average American, who walks between 4,000 and 5,000 steps daily. That difference is 3,000 a day, 21,00 a week, and 90,000 a month. Huge difference. Meaning that Japanese people literally walk off the pounds.

Obesity Rate in Japan: Peer Pressure in the Forms of Beauty Standards and the Japan Fat Tax

The obesity rate in Japan will also come down to peer pressure, such as the beauty standards and the Japan fat tax, otherwise known as the 'Metabo law', to name a few. 

For example, 'skinny' is often considered 'sexy' in Asia. In contrast, the West stereotypically goes for a 'thicker' look.

So no doubt, this plays a huge role in Japanese weight loss.

The Japan fat tax also requires adults between the ages of 40 and 74 to have their waist circumference measured annually at their place of work. They must attend 'diet classes' if they aren't below a specific number.

Whether or not you or I agree with this method, it's what they do - and will likely play a role in Japanese weight loss and dietary habits.

Obesity Rate in Japan: "We Eat With Our Eyes"

An old Japanese saying when it comes to dietary habits. 

You're probably now realising that there aren't necessarily 'Japanese diet secrets', but more a combination of Japanese culture, food and standards playing considerable roles in the low obesity rate in Japan.

For example, food presentation in Japan is essential, with particular attention paid to colours and textures. Foods are served on separate plates or bowls, and portions are smaller.

It means that for your everyday dining experience in Japan, it's common to consist of a dozen small dishes, with some being no more than a few bites. Combined with the many low-calorie Japanese foods - no doubt this will all play a huge role in Japanese weight loss.

Suppose you ever go to Japan; depending on the restaurant chosen, you'll likely eat less than you usually would - as repeatedly ordering the same thing over and over again can feel tedious.

Plus, if you include all the waiting in between - you give your body more time to signal to your brain that it's full.

Obesity Rate in Japan: Readily Available Nutritious Foods/Availability of Calories

Bento boxes are a staple within Japanese dietary habits and keeping the obesity rate in Japan so low.

You can get delicious meals readily prepared from convenience stores and supermarkets (literally everywhere) and often full of low-calorie Japanese food, Japanese greens, and high in protein and fibre.

You must try it if you ever visit.

Game changer.

The brilliant people at the Ministry of Agriculture, Forestry, and Fisheries also noted that one of the major Japanese diet secrets could be that calories in foods available at the retail level only rose slightly in Japan between 1960 and 2003, from 2,291 to 2,558.

However, over that same period, the U.S. per capita availability of calories increased from 3,100 to 3,900.

Put simply, in Japan, the average calories in foods rose by 267, compared to 800 in the USA - leading to a dietary habit that will undoubtedly have a massive impact on the obesity rate in both countries. 

If you've ever visited the USA, you'll know exactly what I mean by some ridiculous portion sizes too.

Note: This is a good time to plug my free downloadable 'Nutrition for fat loss' guide I've designed for you. You can access it by clicking here and then input your email address.

Obesity Rate in Japan: Japanese Culture Food

Compared to many Western countries, traditional Japanese dietary habits are usually "healthier", resulting in a lower obesity rate in Japan.

For example, it's generally a lot more nutritious, e.g. the Japanese greens, high protein and/or the easily accessible low-calorie Japanese food as mentioned in the section above. 

Another dietary habit is that Westerners tend to drink a lot of calories from soft or sports drinks. In Japan, the main beverages are the hundreds of different flavoured teas. This means that the Japanese tend to eat their calories a lot more often than drink them.

Meaning the calories they consume will likely fill them up for longer, resulting in them eating fewer calories throughout the day.

Bringing me nicely into the final section.

Obesity Rate in Japan: Chopsticks Help Slow it Down

By eating with chopsticks, you slow down the rate at which you shovel food into your mouth, giving your body more time to realise when it's full—a big help with Japanese weight loss and keeping the obesity rate in Japan down.

It's probably not hard to imagine that whenever you use a knife and fork, it can be easy to eat a little quicker than you'd like.

So, can this help with how the Japanese lose weight? Perhaps.

Japanese diet secrets? Not really, but a combination of solid dietary habits, the fact that they're likely to walk off the pounds, and other social reasons could all add up.

You could go into more detail and other reasons why the obesity rate in Japan is so low. Still, these are just a few Japan weight loss indicators I've noticed from my time here. 

I'd also suggest you sign up for my email list after reading this 'Obesity rate in Japan: the secrets' article - where I give out free training, nutrition, motivation and downloadable freebies - once a week, every week.

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Speak soon, 

Leo

P.S. If you liked this 'Obesity rate in Japan: the secrets' article, then after you've shared this on social media, check out my 'Obesity in Italy & some weight loss tips' article too :)