When I moved to the U.S., I gained 10 kg (about 22 lbs.) within the first year. It wasn’t because I suddenly started eating junk food every day. It was the portion sizes. What was considered “one serving” here was often more than my body needed — and with free refills, bottomless sides, and the unspoken pressure to finish everything on the plate, it became easy to overeat without noticing.
At the time I remember sitting in a restaurant one night, already full halfway through my meal. even so, I kept eating because everyone else was still eating. In the moment, I didn’t want to be the only one who stopped early or seemed “picky.” Without realizing it, I gradually adjusted to the American way of eating — larger plates, larger portions, richer cooking. Over time, my body changed with it.
After struggling with that weight gain, I realized something important: You don’t need to follow a strict diet to stay lean. Instead, you just need to change how you serve and cook your food.
Japanese eating habits naturally control excess calories without feeling like dieting. Today, I’ll share three simple habits that helped me return to a healthy, comfortable weight — without restriction or stress.
1. Portion Control Starts with the Plate
The problem this habit solves:
“I know I should eat less, but I always end up overeating.” For me, portion control was the hardest part of living in the U.S. Even though I knew the amount of food was too much, once a large plate was placed in front of me, it felt normal to eat whatever was served.
Years later, when I visited Japan, I noticed something: I felt satisfied after meals there. Despite the smaller portions. The difference wasn’t only the food itself rather it was the size of the plates and bowls.
In Japan, meals are often served in small individual dishes. As a result, a small bowl filled to the top looks satisfying. In contrast, a large dinner plate with a small portion in the center does not. Ultimately, our brain believes what it sees.
What I changed
I didn’t force myself to “cut portions.” Instead, I adjusted the presentation:
• Switched to smaller plates and bowls
• Filled half of the plate with vegetables
• Reduced the carb portion by 20–30%, without cutting it completely
Suddenly, “eating less” didn’t feel like dieting, it felt natural.
Lesson
Portion control doesn’t have to mean restriction. Changing the size of your plate changes how much you eat, without willpower.
Try this today
Serve your next meal on a smaller plate and fill half with vegetables. Notice how satisfied you feel, even with a smaller amount.
2. Balance Your Meal the Japanese Way — Ichiju Sansai
The problem this habit solves:
“I want to eat balanced meals, but I don’t know how to structure them.”
During my weight-gain period, I wasn’t eating “badly.” I was eating unbalanced meals. Sometimes too many carbs, sometimes too little protein, and often not enough vegetables. I thought healthy eating = eating less, but I had forgotten what a balanced meal looked like.
Then I remembered a simple Japanese framework I grew up with: Ichiju Sansai One soup and three dishes
This traditional meal style includes:
• A staple (usually rice or another grain)
• One main dish (protein) • Two side dishes (vegetables or plant-based dishes)
•A bowl of soup
No calorie counting. No macro tracking. The balance is built into the structure.
Why it works
• Protein helps keep you full and stabilizes appetite
• Having two side dishes naturally increases vegetable intake
• No single food group ends up dominating the meal
When I returned to this meal style, I felt satisfied after eating, not heavy. Because the meal was nutritionally balanced, I stopped craving snacks or seconds.
Lesson
Balanced eating doesn’t require complicated rules. A simple structure can guide you toward a healthier plate every day.
Try this at your next meal
Build your meal with this formula: 1 protein + 2 veggie sides + 1 carb + 1 soup No measuring. Just balance.
3. Choose Cooking Methods That Reduce Fat Naturally
The problem this habit solves:
“I want to reduce fat in my cooking, but I don’t want bland meals.”
When I first tried to “eat healthy,” I made everything low-fat, low-oil, low-flavor. It felt like punishment. I couldn’t keep it up.
But Japanese cooking already had a solution — flavorful cooking that uses little to no oil.
There are five basic Japanese cooking methods. One of them is deep-frying, but the other four make flavorful dishes without excess fat.
Four methods to use more often
• Grilling (Yakimono) — Brings out natural flavor; no oil needed
• Steaming (Mushimono) — Keeps moisture and nutrients
• Simmering (Nimono) — Ingredients absorb flavor from broth instead of oil
• Raw/Lightly Cooked — Clean, simple, nutrient-rich
When I started using these more often, my meals felt lighter but still satisfying. And I didn’t feel deprived or bored.
Lesson
Healthy cooking doesn’t require giving up flavor. Changing the cooking method reduces fat effortlessly.
Try this this week
Swap one fried dish for a grilled or steamed version. Small, repeatable changes create long-term results.
Final Thoughts — Small Habits Create Big Change
When I gained weight in the U.S., I felt frustrated and confused. It wasn’t “overeating junk”. I was simply influenced by the environment: bigger plates, bigger portions, richer cooking. The turning point came when I realized that staying lean doesn’t depend on strict rules or discipline. Instead, it depends on designing you’re eating environment in a way that supports your body.
You don’t need to follow a full Japanese diet to benefit from these habits. However, borrowing these three ideas can help you stay lean naturally:
1 Use smaller plates to reduce portions without effort
2 Structure meals with Ichiju Sansai for balance
3 Choose low-fat cooking methods that keep flavor
Start with one habit today.
Not all three. Just one.
Because results don’t come from big changes done once.
they come from small changes done consistently.
