What Japan Taught Me About Beating Obesity

Let’s start with some obesity rates (BMI over 30):

Japan: Around 6% of adults fall into the obesity category—still among the lowest globally.

Sweden: Roughly 18–20% of Swedish adults are classified as obese, with health campaigns making gradual strides to promote balanced living.

United States: Leading the trio, the U.S. now reports an adult obesity rate hovering around 42%.

📅 Data as of 2022–2024 estimates based on World Health Organization and national health statistics.

So what does Japan do differently?

They honor food. They respect it—not just as fuel, but as an experience. Meals aren’t rushed. Each dish is prepared with care and presented with beauty in mind. Eating becomes a ritual of appreciation.

You’ll often see several small plates, each one inviting admiration and mindful tasting. Chopsticks naturally slow down the pace, giving your brain time to register fullness. There’s no frantic forking here.

Eating slowly gives you space to hear that quiet inner signal— “I’m satisfied. That’s enough.”

Wholesome Staples: What I—and many in Japan—Enjoy Regularly

When it comes to healthy eating, I stick to the same nourishing staples you’ll often find in Japanese homes:

• Miso soup – warm, umami-rich, and perfect in the colder months
• Natto – fermented soybeans packed with probiotics and protein
• Seaweed – full of minerals and used in countless dishes
• Edamame – simple, satisfying, and great as a snack or side
• Tofu – versatile, plant-based protein that works hot or cold
• Sashimi and seafood – fresh, light, and rich in omega-3s
• Soba noodles – made from buckwheat with an earthy, nutty flavor
• Matcha green tea – a clean boost of energy with antioxidants
• Konnyaku – gelatinous, fibrous, and low in calories
• Fermented vegetables – think kimchi, pickled radish, cucumber, eggplant, and more

My personal favorites? Definitely kimchi, sashimi, and natto. And when winter rolls in, I reach more often for miso soup and green tea—comforting and grounding.

They have good guidelines from the government when it comes to nutrition and education about diet, already from elementary school.

Everyday Movement, Built Into Daily Life

In Japan, public transport and a strong sense of safety give people the opportunity to move more—naturally and consistently. From an early age, children are encouraged to walk or bike to school, habits that often stay with them well into adulthood.

There's also a deep-rooted value placed on community and social harmony. When you're surrounded by others who carry themselves with confidence and take care of their bodies, it becomes easier—and more natural—to adopt those same habits.

Physical activity isn't always about hitting the gym. In many parts of Japan, it's simply woven into the routine of everyday life.

My experience

During my time in Japan, I’ve lost 10 kilos—and I credit every bit of it to the lifestyle shifts I’ve described above.

Over the past two years, a longer daily commute has naturally added more movement into my routine. But even more impactful has been the shift in my mindset around food.

I’ve always eaten fairly healthy and stayed active. But now, eating has become something more intentional. It’s no longer just about fueling up—it's about recognizing how each moment at the table shapes my energy, my health, and my whole life.

Take care of your body. It's the only place you have to live.
~ Jim Rohn

Thank you so much for being here, and I wish you a wonderful day!