The Japanese are one of the oldest living populations in the world, and no one is exactly sure how they maintain their ageless look. Well, their government’s rule for a maintained waistline surely helps. It may sound strange, but Japanese citizens must obey their government’s waistline regulations or face a fine. The Japanese government has established waistline limits for people aged 40-74. The law is in effect since 2008 and was voted in order to reduce the overweight population by 25% by 2015.

This anti-obesity campaign tries to keep the so-called metabolic syndrome in check and reduce the health care costs for the massively aging population. People who don’t follow the rules will attend counseling sessions, and may be fined as well.

Due to the regulations, the Japanese people follow a strict diet which you can see below:

Way of eating

The Japanese eat moderately and never try extreme or fast diets. They care about their portions and the eating consistency as well.


Exercising is one of the central parts of Japanese lifestyle. The Japanese are busy, but they always find a way to exercise, including walking to work and taking the stairs instead of the elevator.

Small portions

As we mentioned before, the Japanese keep their portions tiny. Their food must look attractive and they know how to enjoy in it.

Cooking techniques

When it comes to cooking, the Japanese prefer steamed, grilled or stir-fried foods. They rarely use oil, and even when they do, they use heart-friendly oils. Their meals are cooked in broths and they use light dressings as well.

Home cooking

The Japanese mostly eat at home. They avoid processed food and always include fish and vegetables in their meals.


Rice is the central part of the Japanese cuisine – it is present in almost any meal and is eaten instead of bread. Rice is rich in carbs and important nutrients, and recently, they began replacing white with brown rice, which has a richer nutritional profile.


For breakfast, the Japanese eat soup and a variety of small side dishes. This type of breakfast provides them with energy while not making them bloated.

No drinking after meals

The Japanese drink before meals, as drinking during or after a meal cools down the body and hampers the digestive process.

Hot baths

The Japanese take baths in hot water (40 C) which relaxes their muscles and nerves.

The Japanese know that the saying “You are what you eat” is true, and they follow it strictly. Here are the main ingredients in their diet:


As we already mentioned, rice plays a big part in the Japanese diet. It reduces the levels of LDL cholesterol, sodium and saturated fats and prevents numerous cardiovascular problems. Brown rice is even healthier and will stock up your body with essential nutrients.


The Japanese sure love fruits. They eat fresh fruit in general, which is rich in fiber, antioxidants and other important nutrients and low on sodium, fat and calories, which makes them the perfect snack.


Noodles are another important part of the Japanese cuisine. The Japanese usually eat buckwheat noodles which have fewer calories than regular noodles.


Every Japanese meal must include a big portion of vegetables. On average, the Japanese consume 5 times more veggies than Americans which reflects on their health. Their favorite vegetables are broccoli, bok choy and cabbage as well as seaweed.


Fish contain a lot of omega-3 fatty acids that help the Japanese look so young.

Green tea

This tea is perfect for weight loss due to the presence of antioxidants. This is the same reason why it’s often a part of weight loss supplements.

As you can see, the Japanese secret is eating in moderation and eating fresh and healthy food. If you’re trying to lose weight naturally, you should definitely try following the Japanese lifestyle and diet.


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