I'm currently a studying abroad in Japan. I'm trying to stay healthy and lose weight but I'm having trouble keeping a diet that will work. Here is the problem:
I do not have access to fruit (too expensive, 4 peaches is $84.00)
I do not have access to vegetables (except radishes and cabbage which are also expensive)
Meat (especially chicken and red meat) are hard to find (one chicken breast, if you find it, is 6 dollars)
No dairy products
The most they have to offer here is all carbs (bread and noodles and tofu). I feel bad eating these things though so...I need your help please!
I live in a small town, so there is no gym, but I do walk 6 miles every day.
Any suggestions?
Well, carbs should comprise about 60% of your diet, so don't be afraid of them. This whole atkins thing really freaked people out about carbs... but the truth is... a no-carb diet is unnatural and unhealthy. Eat the carbs, but make healthy decisions about them. Choose brown rice or wheat noodles when possible. I can't remember what they're called, but there's a really thin japanese noodle that you could use too.
You should take advantage of the amount of fish used in Japanese food. It's lean protein, and good quality. Maybe even try to make your own sushi! I'm sure that you could easily find all the supplies.
Also, is there tofu available? Soybean curd? These are both super high in protein and healthy options.
Try to spend more time in the market checking out what the most regional fruits and veggies are. Something like a peach might be expensive because it is not a typical japanese food. Shop more locally and dive in to the local flavors.
As far as exercise goes, walking is great! Keep it up. I hear that bikes are very popular in Japan. Pick up a road bike and take sightseeing trips through the area. You can also do strength training in your own home, which is essential to a successful workout program because it builds lean body muscle and the since it revs up your metabolism, the more muscle you have, the more calories you burn.
Do squats, lunges, push-ups, sit-ups, use free weights or water bottles/anything else of similar shape and weight to tone your arms/shoulders/back. Look up some workouts online that you could do in your apartment.
Hope this helps! Good luck! And also, don't focus too much on your diet. You're in Japan.... it's best to enjoy your time to the fullest! What I find is that when you're more involved with your surroundings, getting excited about everything and exploring everything, you tend to munch less anyway and lose weight/stay fit without even thinking about it!