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Mindful eating means paying full attention to what you're eating, savoring each bite, and eating slowly. This can help you control portion sizes and avoid overeating, especially when eating out at restaurants or indulging in Japanese snacks. Focus on enjoying your food, and listen to your body’s hunger and fullness cues.

Japanese cuisine offers many healthy options, like sushi, grilled fish, miso soup, and vegetables. Try to incorporate more lean proteins, vegetables, and whole grains into your meals. Avoid overeating fried foods or heavy ramen dishes that are high in calories and sodium.

Many Japanese foods, including sauces and snacks, contain added sugar. Be cautious with items like teriyaki sauce, soft drinks, and packaged snacks. Always check the labels for sugar content and try to choose options with less added sugar.

Learning how to read Japanese food labels is key to managing your diet. Look for "カロリー" (calories), "脂肪" (fat), and "糖分" (sugar) on product labels. Most products will list nutritional values per serving, helping you keep track of what you're eating. If you're unsure about certain ingredients, you can use translation apps to understand the label.

In Japan, portion sizes are often smaller, but eating large portions can still lead to weight gain. Try to eat in moderation, and avoid "cleaning your plate" if you're full. If you're eating out, share dishes with friends or co-workers to avoid overindulging.

Along with a healthy diet, staying active is essential for weight management. Take advantage of Japan's efficient public transportation system and walk or bike to work when possible. Join a local gym or try out activities like yoga or walking tours to explore the city while staying fit.

Drinking plenty of water helps with digestion and keeps you feeling full. Japanese teas, like green tea or barley tea, are great, low-calorie alternatives to sugary drinks. Keep a water bottle with you throughout the day to remind yourself to stay hydrated.