Challenges of dieting in Japan and tips to lose weight
While Japan is a healthier place to live when compared to other places in the world, many people find it hard diet here. Why is that? Japanese people and most other people from Asia tend to be on the slimmer side of the scale. So why do foreigners find it so hard to diet here?
From my 5 plus years here. The number one reason I've found is carbs. The Japanese diet is packed with carbs to an almost insane degree. Rice is eaten at almost every meal here and if it isn't rice then its substituted with noodles or bread. Couple that with the drinking culture then we have a problem. However Japanese people have been eating this way for a long time so their bodies have become accustomed to eating high carbs but that can't be said for most foreigners. Most of us aren't used to having rice 3 times a day a,so not counting onigiri or rice cakes for snacks.
However don't get me wrong, the traditional Japanese meals here are quite healthy and nutritionally balanced but most foreigners don't eat those foods. Instead they opt for safer more well known options for e.g. ramen, katsu, gyudon and rice balls. Those food options and the occasional Mc Donald's burger or Pizza with a side of french fries on the side when when they feel homesick are helping us to pack on the pounds.
When I first came here I fell into that trap as well because I honestly could not brig myself to eat some of the traditional dishes here. Take for example natto, many people would never touch the stuff but after studying up about it, natto is amazing. It's one of the purest and healthiest forms of soy you can get. Yet because of the stigma that it smells bad and the way it looks many people shy away from it.
I think if people were willing to try new types of food and maybe cut some of the rice that's in the diet here, then many people would see a change on the scale.
Now on to my diet tips.
Substitute noodles with Konyaku noodels. Konyaku noodles are a low calorie gift from the heavens. Especially for people that like to eat a lot but are scared of adding calories. They provide a easy way to add volume to any meal especially soups and stir fries and they are completely guilt free.
Check your calories. I can't say this enough to some of my clients. If you don't check your calories and track them then you're like a blind man at sea hoping to find land. You simply won't reach your goal of cutting the excess fat if you don't track what you eat.
Don't try to out eat or out eat drink your Japanese peers. They have become accustomed to eating rice for every meal but you aren't. So my advice is to cut the portion size and reduce the drinking.
Beware of sugars. Sugars are not your friends, sure it tastes amazing but it also spikes your insulin which in turn tells your body to store fat. Use alternatives like stevia or the low calorie option they have here. My nutritionist recently introduced it to me when I started complaining that I needed something sweet in my diets.
Go out and walk. Walking is a great way to burn calories throughout the day. you're in Japan go out and learn about the country you are in. Walk and meet some new people. You'd be surprised at the results.
There you have it guys. Those are my tips on losing weight in Japan or anywhere. Just be mindful about what you consume and remember losing weight is simple. Calories out should be less than calories in. Also keep your body fed to avoid catabolism and to speed up your metabolism.
From my 5 plus years here. The number one reason I've found is carbs. The Japanese diet is packed with carbs to an almost insane degree. Rice is eaten at almost every meal here and if it isn't rice then its substituted with noodles or bread. Couple that with the drinking culture then we have a problem. However Japanese people have been eating this way for a long time so their bodies have become accustomed to eating high carbs but that can't be said for most foreigners. Most of us aren't used to having rice 3 times a day a,so not counting onigiri or rice cakes for snacks.
However don't get me wrong, the traditional Japanese meals here are quite healthy and nutritionally balanced but most foreigners don't eat those foods. Instead they opt for safer more well known options for e.g. ramen, katsu, gyudon and rice balls. Those food options and the occasional Mc Donald's burger or Pizza with a side of french fries on the side when when they feel homesick are helping us to pack on the pounds.
When I first came here I fell into that trap as well because I honestly could not brig myself to eat some of the traditional dishes here. Take for example natto, many people would never touch the stuff but after studying up about it, natto is amazing. It's one of the purest and healthiest forms of soy you can get. Yet because of the stigma that it smells bad and the way it looks many people shy away from it.
I think if people were willing to try new types of food and maybe cut some of the rice that's in the diet here, then many people would see a change on the scale.
Now on to my diet tips.
- Number 1.
Substitute noodles with Konyaku noodels. Konyaku noodles are a low calorie gift from the heavens. Especially for people that like to eat a lot but are scared of adding calories. They provide a easy way to add volume to any meal especially soups and stir fries and they are completely guilt free.
- Number 2.
Check your calories. I can't say this enough to some of my clients. If you don't check your calories and track them then you're like a blind man at sea hoping to find land. You simply won't reach your goal of cutting the excess fat if you don't track what you eat.
- Number 3
Don't try to out eat or out eat drink your Japanese peers. They have become accustomed to eating rice for every meal but you aren't. So my advice is to cut the portion size and reduce the drinking.
- Number 4
Beware of sugars. Sugars are not your friends, sure it tastes amazing but it also spikes your insulin which in turn tells your body to store fat. Use alternatives like stevia or the low calorie option they have here. My nutritionist recently introduced it to me when I started complaining that I needed something sweet in my diets.
- Number 5
Go out and walk. Walking is a great way to burn calories throughout the day. you're in Japan go out and learn about the country you are in. Walk and meet some new people. You'd be surprised at the results.
There you have it guys. Those are my tips on losing weight in Japan or anywhere. Just be mindful about what you consume and remember losing weight is simple. Calories out should be less than calories in. Also keep your body fed to avoid catabolism and to speed up your metabolism.
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