21 weight loss secrets from around the world that are totally worth stealing

Whole food diets. Brief fasting. Walking before and after a meal. Tea as the beverage of choice. Some of the best weight loss secrets aren’t secrets at all – they’re deeply rooted traditions practised by people all over the world. “People in the Mediterranean region didn’t sit down one day and say, ‘let’s create a hot diet book,’” says registered dietitian Bonnie Taub-Dix, author of Read It Before You Eat It – Taking You from Label to Table. “Their diet is actually a way of life.” But you don’t have to be a globe-trotter to benefit. In fact, you may not have to leave your house to try these healthy tips.

People in Italy and all the countries around the Mediterranean traditionally eat meals rich in fruits, vegetables, fresh fish and whole grains. That’s a snapshot of the famous Mediterranean Diet, which has been proven to improve heart health, support weight loss, and possibly even extend your life, says Taub-Dix. That way of life includes communal meals, big lunches and small dinners, and a focus on fresh, whole foods, plus a little wine if you choose. Sound doable?

Thai food is among the spiciest in the world. Hot peppers raise your metabolism, but the real benefit of food with a little zing is that it slows your eating, says James Hill, PhD, Professor and Chairman of the Department of Nutrition Sciences of the University of Alabama’s Nutrition Obesity Research Center. “[Western cultures] eat too fast,” he says. “By the time your body signals that it’s full, you’ve overeaten. Eating slower is a good weight-loss strategy, and making food spicier is an easy way to do it.”

All that shaking at Carnaval isn’t the only body-friendly habit in Rio; Brazilians enjoy this traditional dish with just about every meal. A study in the journal Nutrients found that beans might be “anti-obesogenic,” which basically means they may lower the risk of becoming overweight while also being top-notch, budget-friendly sources of fibre and protein. Eating beans is also associated with cholesterol reduction and lowering the risk of cancer.

Islam, this country’s leading religion, encourages periodic fasting: no food or drink from dawn to dusk. Others in Indonesia practise mutih, which allows only water and white rice. Although experts don’t recommend fasting for weight control, fasting in moderation can break patterns of mindless eating, says Dr Hill. “Most [of us] never get hungry,” he points out. “We’ve eaten the next meal before we’ve entirely digested the last one.” No need for strict abstinence to get these psychological benefits: Try just cutting your kilojoules in half for a day. Registered dietitian Frances Largeman-Roth, nutrition and wellness expert agrees, but says: “I wouldn’t recommend fasting for people who have a history of eating disorders, as restricting food may trigger their disorder.”

Here are 7 proven intermittent fasting benefits.

All over the Middle East you’ll find delicious dishes that feature pulses – chickpeas, red and green lentils, and dried peas and yellow split peas – at the centre of the plate, including spreads, salads, casseroles and wraps. “Pulses are a valuable protein source, and though they sound strange, you’re probably already including them on your menu,” says Taub-Dix. Studies found that pulses are packed with micronutrients such as iron and potassium, and act as powerful ally in the fight against obesity.

Poles typically spend only 5 percent of their family budget on eating out. To save money and kilograms, start tracking how often you eat out and how much you spend each month, and gradually cut back. Your health will thank you! According to a study in the International Journal of Behavior, Nutrition, and Physical Activity, cooking at home five days a week was associated with more fruit and vegetable consumption, better blood glucose control, and more effective weight maintenance.

An impressive 75 percent of Germans eat breakfast daily (compared with just 44 percent of Americans). They’re not grabbing Egg McMuffins either; they’re sitting down to fruit and wholegrain cereals and breads. Nutritionists have been advising people not to skip breakfast for years, but recent studies give a better picture of its importance. In one 2018 study in the International Journal of Environmental Research and Public Health, eating breakfast was associated with better health, lower stress, and a higher quality of life.

Here are some healthy breakfast ideas to get you started.

Bikes (18 million) outnumber people (16.5 million) in the Netherlands. More importantly, 54 percent of Dutch bike owners use them for daily activities, such as shopping and travelling to work. The average Dutchman pedals 870km per year. Traffic lights in parts of Amsterdam are even synchronised to bike speed. Try using your bike to run errands close to home. If you’re of average size and pedalling at a moderate pace, you can burn around 550 calories (2300kJ) per hour.

A mixed cereal made from oats, fruit and nuts, muesli’s ingredients have all been linked to better health and weight control. It was developed by a Swiss physician more than a hundred years ago to nourish hospital patients, but the Swiss eat it for breakfast or as a light evening dish. Muesli’s fibre makes it slow to digest, keeping you feeling full longer. Read the label carefully, though: Sugar content can vary from 2 to 14 grams per serving.