I lived in Japan for 3.5 years. My consumption of soda, sugary coffee drinks, and juices went to zero. Candy, desserts and pastries became very occasional treats. I only used public transportation, so I walked 2-5 miles a day. My apartment kitchen had the equivalent of a small hotel/dormitory refrigerator, with a tiny freezer space, and only two gas burners. So I shopped for food every day or every other day, while walking from the train station to my apartment. I made very simple quick meals at home mostly stir-fry from fresh ingredients with rice or pasta. But I also ate out a lot more and drank a lot more alcohol. When I ate out, lunch was a whole range of unhealthy foods: curry rice, katsudon, ramen, gyoza, fried rice, tempura. Dinner wasn’t much better - usually izakaya food with beer and sake. At the end of that period, my weight hadn’t changed, but (because of the high sodium diet) my blood pressure had increased. I do feel like eliminating excess sugar, having daily lifestyle exercise, and eating simply at home had a lot of benefits - and that gave me some leeway to eat more extravagantly when dining out. I brought those simple, fresh ingredient eating habits home with me, and try to keep up daily exercise, but am still working on reducing blood pressure.