Japan has the lowest obesity rate in developed countries thanks to a reasonable diet that promotes simplicity, and the Metabo Law monitors belly fat.
Japan has just approved the use of the weight loss drug Wegovy – a drug that is in short supply globally because of high demand. At first glance, this seems to be good news for manufacturer Novo Nordisk. However, Pharma Letter predicts the product will not create a major breakthrough in Japan because the obesity rate here is very low, only 4.5% of the population compared to 42% in the US.
A few months ago, Time journalist Johann Hari visited Japan to work on the book “Magic Pill: The Extraordinary Benefits and Worrying Risks of the New Weight-Loss Drug.” Initially, he thought that Japanese people possessed a special gene that made their bodies slimmer than other regions in the world. However, after doing research, he realized that the Japanese who migrated to Hawaii since the late 19th century were overweight like the locals. This proves that factors other than genetics affect their physique, he said.
The menu emphasizes simplicity
This became clearer after his visit to Tokyo Sushi & Washoku College. Here, he met Masaru Watanabe, the school principal, to learn about the principles of Japanese cuisine.
“The characteristic of Japanese cuisine is simplicity. For us, the simpler the better,” Watanabe said.
He explained that Japanese people do not traditionally eat a lot of meat. As an island nation, they value seafood. Western cuisine uses butter, lemon, herbs, sauces… to create flavor.
“But Japanese style is completely opposite,” he said. They focus on “minimalist cuisine”, trying to highlight the natural flavors of ingredients. Japanese meals have many small dishes, usually 5 dishes.
Mr. Watanabe also explained the eating principles of the people of this country. First, they “eat in triangles”, meaning they eat a little bit of each dish and then go back to the first dish, and so on until the end of the meal.
“Here, finishing one dish and then switching to another is considered very strange and impolite,” he said.
Second, Japanese people stop eating when they feel 80% full. They believe that the body needs time to feel full. If you feel full while eating, you have definitely eaten too much.
After three days of eating Japanese style, Hari felt his body was healthier and lighter. He commented that Japanese people have built a completely different relationship with food for thousands of years.
Children eat lunch at a kindergarten in Yokohama, Japan. Image: AFP
Regulations to support weight loss
However, much of Japan’s culinary culture was formed recently. Professor Barak Kushner, of Cambridge University, said Japanese food before the 1920s “wasn’t very good”. They only eat fresh fish once a week, their diet lacks protein, and stewed or stir-fried dishes are not common. The average life expectancy of Japanese people at that time was 43 years.
A new food culture began to take shape as the country built up its army to attack other parts of Asia, aiming to produce healthier soldiers. After defeat in World War II, the new government accelerated the transition process.
By law, every school in Japan must have a nutritionist. They design school meals according to strict fresh and healthy food regulations, supervise cooking, and educate children and parents about nutrition. Student meals usually include 5 small portions: white fish, noodles with vegetables, milk, rice and a little MSG. All students eat the same meals, canned foods are prohibited, and no processed or frozen foods.
At Koenji Gakuen school for students from 5 to 18 year olds in Tokyo, principal Minoru Tanaka requires lunches that meet specific guidelines. She eats with her students to ensure safety, nutrition and deliciousness.
While the students ate, principal Harumi held up colored strings representing substances necessary for health. Students need to remember and answer some questions, such as “red string – what are the benefits of carbohydrates?” or “gold wire – which part is calcium good for?”.
A group of elderly people exercise in the morning at a park in Tokyo in October 2022. Image: AFP
In 2008, upon noticing a slight increase in obesity rates, the Japanese government enacted the “Metabo Law” to minimize the negative consequences of belly fat. The law requires that every year, businesses and local governments must measure the waist circumference of adults from 40 to 74 years old. If the prescribed limit is exceeded, the person should receive medical advice and the workplace should make a weight loss plan with employees. Companies with obese workforces may be fined.
When the Metabo Law took effect, businesses suddenly had a need for health tracking technology, said Junya Nagasawa, director of fitness app company Tanita. So Tanita designed a video monitor and health monitoring system. Everyone in the company wears a watch that tracks their steps every day. This makes people who do not have a habit of exercising more active.
The Metabo Law, along with other Japanese measures, has had a clear impact. The country’s obesity rate is at the lowest level among developed countries. Every morning, from 7am to 8am at parks, elderly people gather in groups to exercise together. This makes the average life expectancy of Japanese people one of the highest in the world. On average, men live to 81 years old and women reach 88 years old.
Learning from Japan, some developed countries have begun to pay attention to people’s diets to reduce obesity. Mexico imposes a tax on sugary drinks. In Amsterdam, the government restricted soft drinks in schools and provided personal trainers for overweight students, thereby reducing childhood obesity by 12% from 2012 to 2018. Many American cities have “Food is medicine” program.