Obesity is a growing global concern, leading to various health complications. In Japan, a variety of weight loss programs are available, ranging from traditional methods to modern, medically-assisted approaches. This article explores some of these programs, drawing on both scientific studies and anecdotal experiences, to provide a comprehensive overview of the options available in Tokyo.
Holistic Wellness Retreats
For individuals seeking a comprehensive reset of their body, mind, and spirit, holistic wellness retreats like those offered at Aman Tokyo provide a sanctuary from the city's hustle and bustle.
Aman Tokyo Signature Journey
This 150-minute signature treatment combines ancient Japanese wellness traditions with modern therapies. It is designed to renew the body, mind, and spirit through a combination of body wraps, massages, and facials. The therapy utilizes Kuromoji extract, a celebrated Japanese ingredient known for its calming properties, to release physical and mental tension.
Detoxification Programme
This program offers a structured liquid cleanse, beginning with a preparatory meal upon arrival, followed by a nutrient-rich liquid diet on the second day. The cleanse includes hydration support and suggested minerals and vitamins for balance, concluding with a recovery meal to ease back into solid foods.
Sound Bath and Meditation
These practices aim to promote mental equilibrium. Sound baths use cascading crystal bowl sounds to encourage a deep meditative state, stimulating the release of serotonin to alleviate anxiety and diminish stress. Japanese Monk-Led Meditation & Chanting helps clear the mind, release stress, and cultivate inner peace through breath-focused meditation with rhythmic sutra chanting.
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Traditional Japanese Weight Loss Methods
Traditional Japanese approaches to weight loss often focus on holistic well-being, incorporating practices like auricular acupuncture and mindful eating.
Auricular Acupuncture and Nutritional Supplements
A weight reduction program combining auricular acupuncture stimulation using metallic beads and nutritional supplements has been practiced in Japan for over 30 years. This method aims to achieve weight loss while preserving healthy body composition.
The Science Behind Auricular Acupuncture
Auricular acupuncture stimulation is believed to enhance resistance to appetite. In this method, 1.5mm metal beads are affixed to six designated points on both ears using tape. These points include:
- Ear Shen Men [MA-TF1 Earshenmen]: This point reduces anxieties and pain, and improves mood.
- Esophagus and Cardia [MA-IC7 Benmen]: Stimulation of these points regulates appetite and reduces body weight, while increasing the sensitivity to salty taste.
- Esophagus [MA-IC6 Shidao] and Stomach: These points are selected to stimulate above and below the cardia to enhance cardiac function.
- Lung [MA-1C1 Fei]: Stimulation of this point increases satiety, reduces hunger, and reduces food consumption, leading to weight loss and increasing the sensitivity to salty taste.
- Hypothalamo-hypophyseal axis [MA-IC3 Neifenmi]: Stimulation of this point stabilizes the entire endocrine system through the pituitary gland.
Study on the Effectiveness in Men
A study was conducted on 81 Japanese men aged 21 to 78 who participated in a three-month weight loss program incorporating auricular acupuncture and nutritional supplements. The results showed significant improvements in body composition:
- Average weight reduction of -8.6 kg
- Decrease in waist circumference by -10.4 cm
- BMI improvement of -2.9
The study also found improvements in muscle mass percentage, the muscle-to-fat ratio, and the Leg muscle mass score. These outcomes were consistent across different age groups, suggesting the program's effectiveness regardless of age.
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Dietary Guidelines and Nutritional Supplements
Participants were instructed to consume half their usual portion of each food item while maintaining dietary balance. They were also provided with nutritional supplements to address any nutritional deficiencies.
Japanese Water Therapy
Japanese water therapy involves drinking several glasses of room-temperature water every morning on an empty stomach. Proponents claim this practice can cleanse the digestive system, regulate gut health, and treat a variety of conditions.
The Protocol
The therapy typically includes these steps, repeated daily:
- Drink four to five 3/4-cup (160-ml) glasses of room-temperature water on an empty stomach upon waking and before brushing your teeth.
- Wait 45 minutes before eating breakfast.
- At each meal, eat only for 15 minutes.
- Wait at least 2 hours before eating or drinking anything else.
While some claim that Japanese water therapy can treat conditions like constipation, high blood pressure, type 2 diabetes, and cancer, there is limited scientific evidence to support these claims. However, increased water intake can have several health benefits, including optimal brain function, sustained energy levels, and regulation of body temperature and blood pressure.
Potential Benefits and Risks
Drinking more water may help prevent constipation, headaches, and kidney stones. Additionally, following the therapy protocol may result in weight loss due to calorie restriction. However, there is a risk of water intoxication (hyponatremia) if excessive amounts of water are consumed in a short period. It's also important to avoid excessive calorie restriction, which can lead to rebound weight gain.
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Modern Medical Approaches
Tokyo also offers modern, medically-assisted weight loss programs, including the use of GLP-1 medications.
GLP-1 Medication
GLP-1 (glucagon-like peptide-1) medications are clinically-proven and effective weight loss solutions. These medications can reduce appetite, boost metabolism, block fat absorption, and improve blood sugar control.
How GLP-1 Medications Work
GLP-1 medications mimic the effects of the natural GLP-1 hormone, which is released in the gut after eating. This leads to:
- Reduced appetite and increased satiety
- Slower gastric emptying, which helps control blood sugar levels
- Potential for weight loss of up to 20%
Types of GLP-1 Medications
Common GLP-1 medications include Semaglutide (Ozempic, Rybelsus) and Tirzepatide (Mounjaro). Studies have shown that Tirzepatide may have stronger results for longer usage compared to Semaglutide.
Accessing GLP-1 Medications in Tokyo
Services like elife offer access to GLP-1 medications through online consultations with English-speaking doctors and bilingual counselors. The process typically involves:
- Booking an online consultation and completing a medical questionnaire.
- Receiving a doctor's prescription after a one-on-one counseling session.
- Receiving medication delivered discreetly to your doorstep the next day.
Lifestyle Adjustments for Weight Loss
Beyond specific programs, making lifestyle adjustments is crucial for sustainable weight loss.
Mindful Eating
Practicing mindful eating can help regulate appetite and prevent overeating. The Japanese concept of "hara-hachibu," which means eating until 80% full, is a valuable principle to adopt.
Healthy Food Choices
Choosing healthy food options is essential. Generally, fried, salty, or sugary foods should be avoided. Focusing on whole, unprocessed foods and incorporating plenty of fruits, vegetables, and lean proteins is beneficial.
Regular Exercise
Incorporating regular physical activity into your routine is vital for weight management. This can include structured workouts, such as strength training and cardio, as well as incorporating more movement into your daily life, such as walking or cycling.
Personal Experiences and Tips
Many individuals have shared their experiences with weight loss while living in or traveling to Japan. Some common themes include:
- Smaller Portion Sizes: Japanese portion sizes are generally smaller than those in Western countries, which can help with calorie control.
- Healthier Food Options: Even junk food in Japan is often healthier than similar foods in other countries.
- Walking: The prevalence of walking and public transportation in Tokyo can contribute to increased physical activity.
- Mindset Shift: Adopting a mindset focused on health and well-being can make it easier to make healthy choices.