5 Japanese ways to lose weight quickly without starving

 

Japan's obesity rate is among the lowest in developed countries. This is largely due to its effective weight loss methods without starving.

Here are some quick, scientifically-backed weight loss tips that the Japanese use to maintain a healthy figure.

A diet rich in vegetables and fresh foods

The Japanese prioritize fresh foods, especially vegetables, fish and seaweed - ingredients rich in fiber, vitamins and minerals, but low in calories.

According to the Asia-Pacific Journal of Clinical Nutrition, a diet rich in vegetables helps control calorie intake, creating a feeling of fullness for a long time without causing weight gain.

Dishes such as seaweed salad, miso soup and steamed vegetables are popular choices, which are good for digestion and promote metabolism.

The method of eating slowly and chewing thoroughly

A famous principle in Japanese eating culture is "Hara Hachi Bu" - meaning only eating until 80% full.

This habit helps the body not to be overloaded and prevents excess calorie intake.

Research from the Japan Nutrition Society shows that eating slowly and chewing thoroughly helps stimulate the hormone leptin - a hormone that creates a feeling of fullness, thereby helping to reduce the amount of food consumed naturally without having to starve.

Prioritize fermented foods

Fermented foods such as natto (fermented soybeans), pickles and yogurt are an important part of the Japanese diet. These foods are rich in probiotics, aid digestion, improve intestinal health and enhance metabolism.

According to research from the American Journal of Clinical Nutrition, fermented foods not only help control weight but also reduce the risk of metabolic diseases such as diabetes and obesity.

Drink green tea and water

Japanese people often drink green tea, especially matcha, to support weight loss.

Green tea contains catechins - an antioxidant that helps burn excess fat and increase metabolism. Research from the US National Institutes of Health (NIH) shows that daily consumption of green tea can promote the burning of belly fat and effectively control weight.

Drinking plenty of water during the day helps detoxify and reduce cravings.

Exercise gently and regularly

Japanese people maintain a habit of gentle exercise, such as walking, cycling or practicing yoga every day. This not only helps the body burn calories but also reduces stress - a factor that causes belly fat accumulation.

According to the World Health Organization, regular exercise combined with a reasonable diet is the most sustainable and safe way to lose weight.