12 Steps to Easily Japan-Style Your Life

1. Eat more fish, especially oily fish like salmon, sardines, Mackerel and herring
2. Eat lots more fruit and vegetables, in a rich variety of many types and colours
3. Japan-Style your portions: enjoy moderate helpings on smaller plates
   
4. Eat mindfully – relax and eat at a leisurely pace, aim for variety, moderation and balance
5. Choose foods with less saturated fat, salt, added sugars, and little or no trans fat
   
6. Be gentle to your food: cook with heart-healthy oils, such as rapeseed and healthy techniques, such as steaming.
   
7. Eat more wholegrain foods like brown rice, wholegrain breads and cereals
8. Lighten up your beverages : drink fewer sweetend-fizzy drinks and go for unsweetened tea, water and low-fat milk.
9. Think of generous amounts of veggie more often as the star of your meal
10. Don’t skip meals, including breakfast
    
11. Get physically active and stay sctive regularly : moderate exercise, like walking, counts
12. Think of food as a source of joy, indulgence, good health, positive energy, laughter and celebration. Don’t go on a diet. Instead, phase healthy eating habits into your daily diet over the long-term.

You can get fat on Japanese Food, British food, Asian Food, Medeterranean food. And you can lose weight on them, too. The key words are ‘healthy choices’ and ‘healthy blance’ .

Source : Naomi Moriyama and William Doyle wrote on The Japan Diet.