Avoiding Obesity: What the World Can Learn From Japan

Across the globe, more than 1 billion people are considered obese by current medical standards. While the United States doesn’t quiet crack the top 10 list of most obese nations , 43% of the population suffers from excess weight.

Japan, on the other hand, has a reason to be smug, with an astonishingly low obesity rate of 4.5 percent.

When the Japanese government introduced a new term called " Forest Bathing " in 1980, many of the G7 countries shrugged their shoulders at another of the island nations' Zen philosophies of healthy living.

Fast-forward to today and those same countries are green with envy over Japan's super-low obesity rate.

A Country With a Super Low Obesity Rate

While many of the G7 countries are doubling down on pharma-culture for solutions, Japan still strolls along its path to wellness relatively pharmaceutical-free.

So, how do the experts explain such a wide gap in obesity levels? Spoiler: it's not genetics; healthier eating is the determining factor.

Masaru Watanabe’s role as president of Tokyo's College of Sushi and Washoku demands an intimate knowledge of Japanese cuisine. In a recent interview with Time Magazine ’s Johann Hari, Watanabe offered some critical insights into the Japanese propensity to stay thin. "The Japanese cuisine's [core] feature is simplicity. For us, the simpler, the better."

Japan’s consistent observance of minimalism is evident even in their diets. Westerners might smother a dish with rich sauces, whereas Japanese chefs let core flavors shine through.

Fish vs. Meat: Who Wins?

Proteins play another significant role in a healthier diet, says Watanabe. "We don't traditionally eat meat a lot. We are an island country. We appreciate fish." Japan’s preference for seafood means more omega-3 fatty acids, leading to lower rates of heart disease .

Even Japan's fast food culture differs from that of most other countries. A typical Japanese fast food meal is still nutrient-rich, low-fat, and high-protein. Popular dishes, like ginger pork with vegetables on the side, are great examples of balanced grab-and-go meals.

In Japan, the benefits of healthy eating and exercise extend far beyond obesity. For example, longevity — life expectancy in Japan is almost 88 years for women and nearly 82 years for men, according to Open Access Government . The country also reports much lower rates of heart disease, which experts tie directly to lower obesity rates.

Ultimately, Japanese culture encourages more plant-based eating, smaller portions, and a higher consumption of seafood than its U.S. counterparts. Japanese culinary traditions prioritize variety over quantity, offering smaller portions with more courses.

Diners in Japan might enjoy three or four more small courses, like the ever-popular protein-packed edamame . Eating smaller portions over several courses lets your stomach tell your brain when satisfied, lessening the risk of overeating. Light and nutritious broth soups like traditional miso soup often accompany Japanese dinners and make great stomach fillers between courses.

Walking Is a Big Key to Success

Of course, having a national healthcare system doesn't hurt to keep on top of obesity. However, looking at who uses the healthcare system also provides exciting results.

Japanese Zen culture encourages self-care and healthy living from an early age, contributing to far fewer cases of childhood obesity and a much lower rate of diabetes than the U.S. The people of Japan believe exercise is essential, not just beneficial, and it shows in their lifestyle choices.

Studies have long credited walking as an effective way to keep weight off, but Japan is far more walkable than many American cities outside of major metropolitan areas. One fitness study reports that Japanese people routinely average more than 7,000 steps daily compared to Americans’ 5,000.

Reducing Dependency on Weight Loss Drugs

This lifestyle steers Japanese people away from weight loss pharmaceuticals, which Magic Pill author Johann Hari says is a good thing.

In her book, Hari dives deep into trending Western weight loss drugs and suggests using pharmaceuticals to curb obesity can potentially introduce another set of worrying challenges.

Japan’s approach to eating less, eating healthier, exercising more, and living a minimalist life keeps the costly and potentially risky use of pharmaceuticals to a minimum. While these practices comprise a culture with an envious track record of health, there are fears that the country’s obesity and fitness levels are trending upward.

The youth of Japan may be leaning more toward Western influences. Numbers in a 2023 Mainichi report show increasing child obesity in Tokyo, a change partially blamed on increased screen time, more video games, and less exercise. Some believe COVID legislation plays a role.

In a world where the G7 nations report record obesity along with complications like diabetes, long traditions of healthy eating are proving to be a game-changer in Japan. Mainichi’s report suggests returning to Japan’s health-conscious roots might pull those numbers down over time.