How do the Japanese stay so trim? Naomi Moriyama explores the answers in her new book on diet tips from the East.

On a recent trip to Japan, I had to admit it: overweight folk were virtually extinct. Had I entered a parallel universe where calories had been genetically extracted from food, or cosmetic surgery was a birthright, undetectable to the human eye? No, no, it’s far simpler than that, says Naomi Moriyama author of Japanese Women Don’t Get Old or Fat. Read on.

With an obesity rate of a mere three per cent among women (compared to France’s 11 per cent), there’s no doubt about it – the Japanese are onto something. According to Moriyama, it all comes down to the following habits:

Secret #1: Base your diet on fish, soya, rice, vegetables and fruit. It goes without saying: not much fat to be found here.

Secret #2: Eat much smaller portions, served in small bowls. The smaller your bowl, the less you will eat.

Secret #3: Cook with light oils such as canola, using gentle methods. Whether steaming, sautéing or simmering, preparing food without heavy oils like olive and an oven can produce less-fattening results.

Secret #4: Choose rice to eat with every meal rather than bread. Avoiding bread-products also includes those tempting, but naughty muffins, apple danishes and white rolls.

Secret #5: Make breakfast your biggest, most protein-packed meal. You’ll feel fantastic all the way through until lunch time with sustained energy, rather than nursing that sinking, sleepy feeling.

Secret #6: Eat smaller dessert portions. Don’t put iron bars between you and chocolate or other sweet treats. Indulge every now and then, just make sure it’s in petit portions.

Secret #7: Exercise throughout the day. Incorporate incidental exercise into your routine by walking to work (or to a farther away bus stop) and going hiking or camping on weekends with friends.