8 reasons why it is easier to control weight in Japan

I lost some weight coming to Japan, I was not trying though. It made me think, why it could have  happened. I wondered what have changed, and how Japanese food culture differ from the New Zealand one. Of course, my weight loss could have more to do with a million of other changes happening at the same time… Nonetheless, let’s look at what I think could contribute to easier weight management in Japan.

1. Quality of food

The quality of food is amazing. There is really no ceiling for how good the food in Japan can  be. This is especially true for fish and fruits. The fresh produce, even in supermarkets, is often local and seasonal.  The quality is followed by price of course. If you wish, you can buy one fruit of exceptional quality packed in a special box, or a cut of meat for 10 thousand yen. These supreme goods can be found on the basement floor of department stores. Some of fruits are so perfect in colour and shape that they look unreal.

2. Portion size

Portions are small in general, smaller than in countries like the USA or New Zealand. This rule often excludes ramen (although I have found a place with ½ portion ramen too). Some Japanese dishes are designed as a collection of small portions. In sushi shops, you can eat as little or as much as you want. One or two pieces of sushi is a portion, and you can choose different flavours as you go.

3. Variability of food types

Typical meal in Japanese cuisine consists of 5 dishes served on a small plates or bowls. Rice, fish and vegetables in a form of raw, boiled or pickled are all basic meal ingredients. Even ready to eat meals available in convenience stores consist of rice, fish or meat and 2 or 3 types of salads. The same goes for restaurants, where most of the lunch and dinner sets are very variable. Because there are many different foods included at every meal,  it may be easier to meet the nutrient needs.

Note: the amount of rice consumed and its lack of influence on the weight in Japanese is still a mystery for me.

4. Eating culture

The culture of eating in Japan is that people eat together, whenever there is an opportunity for it. Hence, the lunch break for the office is often fixed at a certain time. The lunch time is the time to socialize and relax. As Japanese really care what and how much they eat, it is likely that you will be surrounded by people who give a reasonably good eating example.

The other aspect of Japanese culture around food is that Japanese really cherish their farming traditions. Japanese know where their favourite foods come from. They also know which region is known for what foods and so on. Each prefecture has their famous produce, each city has their special dishes. Neverending exploration guaranteed.

The last aspect I would like to mention is  collective habit of brushing teeth after lunch. This habit  makes things taste weird afterwards, so it reinforces a break between meals and reduces the snacking in front of your computer. The thing I was certainly guilty of.

5. Convenient “healthier” food availability

It will not take you long to find a convenience store or even supermarket in a near distance of your work or home. Surprising maybe, even a convenience store has some “healthier” options. By “healthier” I mean foods with no additives, such as boiled eggs or boiled rice, sushi, cut vegetable and fruit. You can also buy boiled chicken breast or fish, and freshly prepared, ready-made  meals, which may have salt or sugar added, but probably less preservatives as they have been prepared to be eaten on the same day. If you really want, you may be able to assemble somewhat “healthy” diet without even cooking at home, as convenience store staff can heat up your meal for you before you will take it home or eat on a bench in a store (note: not all convenience stores have the dine in option).

6. Level of “health” education

Japanese seem to be quite educated about the foods. Labeling is done either per 100 grams or per whole package (not that confusing “per serving” nonsense). The label includes total calories, and grams of fat, protein, carbohydrates and sugars if you count macros, but also some minerals or vitamins if they are available in the product. As different types of foods are often separated in meals, it is easy to know/calculate how much of what you are consuming.

The only mystery for me is Pocari Sweat (popular soft drink) which is considered healthy. How it is healthy, I did not discovered yet.

7. Less added sugar

My personal experience is that Japanese add less sugar to the foods than I was used to in New Zealand. Many dishes are served almost as ingredients and you compose a meal for yourself. The sauces are often served on the side in a separate dish, so you can choose to not use them. I also feel that sweets in Japan are a little bit less sweet than in other countries. It is also worth mentioning that Japan is excellent in making sweets which are almost not sweet at all like the ones made from matcha (powdered green tea). Not only are they delicious, but make you feel less guilty about eating them.  

On the other hand, there is a huge variety of soft drinks in Japan, some of them have even more sugar than they would in other countries (Coca-cola and Pepsi are the examples http://www.actiononsugar.org/media/actiononsugar/news-centre/surveys-/2015/International-Drinks-Data.pdf). But if you do not drink them, you are safe. There are also many non-sweetened drinks too, so there are options to choose from.

8. Peer pressure

There is one more thing, Japanese freely comment on your weight changes, if you got fat someone would rise it sooner or later. If you will lose weight it will not go unnoticed too. Talking about the weight is not a taboo in Japan. Ladies and guys talk about it openly if they try to lose weight. At the annual worker check up you are weighted and your stomach circumference is measured. I heard about Japanese poking their foreign friends in a stomach, but I have never experienced it myself nor I saw it happening. These constant reminders may not be pleasant for some people, but may also be a motivation for others.

These are the things I came up with. What are your experiences? If you moved into Japan from another country what were your experiences with food and weight?