How the Chinese eat to avoid weight gain: 5 simple rules

How the Chinese eat to stay healthy: 5 simple rules

Sharing the secrets of Asian slimness.

Nutritionist, gastroenterologist, Candidate of Medical Sciences, clinical pharmacologist.

The Chinese have long been admired for their healthy lifestyle and slim figures. This nation’s approach to eating includes several habits and practices that promote weight control without compromising overall health.

Plant foods and fiber

Chinese cuisine emphasizes vegetables, fruits, and plant-based proteins such as tofu and legumes. By including more plant foods in your diet, you can benefit from their high fiber content and low calorie content, which promote feelings of satiety and reduce the likelihood of overeating.

Conscious Eating

In Chinese culture, eating is seen as a ritual to be enjoyed. Practicing mindful eating involves paying attention to the taste, texture and aroma of each bite, as well as listening to the body’s signals of hunger and satiety.

Mindful eating fosters a deeper connection with food and improves the overall eating experience.

Herbal teas

This beverage is deeply rooted in Chinese culture and is widely known for its health benefits. Herbal teas such as green tea, oolong and pu’erh are known to help control weight.

They contain natural compounds that improve metabolism, increase fat oxidation and help control appetite. By replacing sugary drinks with herbal teas, you will reduce your calorie intake and get additional health benefits.

Small portions

Chinese cuisine usually includes a variety of dishes served family style. Rather than overfilling their plates, the Chinese prefer to savor everything a little at a time.

This practice allows for a balanced nutrient intake, preventing excessive overeating. Consider using smaller plates and bowls to control portion sizes and take a step toward mindful eating.

Daily physical activity

Chinese culture encourages an active lifestyle. Walking, bicycling, tai chi and other forms of physical activity are common in China.

Incorporating regular exercise into your routine helps you burn calories, speed up your metabolism and build lean muscle mass. Find an activity you enjoy and try to devote at least 30 minutes of moderate-intensity exercise each day.