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1週間で実感できる。「ゆるベジ」と「プチトレ」で健康的にダイエットしよう

1
ダイエットしたい、という思いは女性であれば誰もが日々抱いているものですが、通常は何か月もかけて計画的に行うものであり、時間がかかります。

しかし、強くダイエットしたいと思う時というのは、得てして好きな男性の前で自信を持ちたいとか、いますぐ水着をキレイに着たいとか、そうした具体的かつ差し迫った目標があるときではないでしょうか。

具体的な目標やタイムリミットがあれば実行にも移しやすいのですが、そうした場合には、早く結果が出てほしいという本音もあるでしょう。

急激に大幅な減量を行ってはいけないというのは原則であるとしても、効果的なダイエットを行えば短期間に変化を実感することは可能です。日常のちょっとした心がけから始められる、健康的なダイエット方法をご紹介いたします。

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ダイエットの原則は摂取カロリーより消費カロリーを多くすること

2
基本中の基本ではありますが、減量中にはより強くこのことを意識する必要があります。私たちの体は食事から体や脳を働かせるための燃料を摂取し、エネルギーとして使われなかった分は脂肪となって蓄えられていきます。

栄養学では脂肪1グラムは9kcalと計算します。体の脂肪には20%の水分が含まれており、その分を差し引くと、約7kcalとなります。
よって、体重1キログラムを減らすには、7000kcalが必要になってきます。

体重50kgの人が10kmを走った場合、消費するカロリーは約500kcalということを考えると、たった1kgを落とすためにこの7000kcalを消費するというのがいかに大変なことか、おかわりいただけると思います。

運動だけでこれを達成しようとするとダイエット自体が非常に難しくなってしまうので、食事による摂取カロリーを減らすこととうまく組み合わせる必要があります。

毎日の生活に取り入れたい「ゆるベジ」

3
よくダイエットをするには食べなければいい、と言われることがありますが、それはお勧めできません。確かに理論上は食べなければカロリーを消費するばかりになりますから痩せることになりますが、食事を採らないことによる弊害も大きいのです。

食事を採らないと身体が飢餓状態になったと認識してしまうため、よけいな脂肪を普段よりため込みやすくなると言われています。また、食事のバランスが崩れることによって肌荒れや便秘などの体調不良を起こす可能性もありますし、我慢したことによっての反動で、ドカ食いを招いてしまうこともあり得ます。

せっかくキレイになるために痩せるのですから、病気になったり、余計に太ってしまっては本末転倒です。基本はバランスよく3食きちんと食べ、ストレスを溜めないようにすることが一番の近道なのです。

そのためにお勧めしたいのが、「ゆるベジ」。1週間だけ、ベジタリアンのような食生活に切り替えるのです。本来ベジタリアンは宗教上の理由などで厳格な決まりのもと、肉食を拒否するようなものなのですが、今回はダイエット目的ですから、良いところだけを取り入れた「ゆるベジ」でもじゅうぶんです。

菜食を基本とするベジタリアンやビーガンと呼ばれる人々の食生活にはダイエッターになくてはならない知識や工夫が詰まっています。健康的に食事のカロリーを減らしていくため、彼らの食事をちょっとだけ見習ってみましょう。

頑張りすぎない「プチトレ」で、知らないうちにカロリー消費が理想的

ダイエットが続かない一番の原因は、途中で挫折してしまうことです。減食にも言えることですが、運動をして減量しようとすると、最初にがんばりすぎてしまってやる気が続かないという方をよく見かけます。

どんなことでも最初は高い目標を立てがちですし、志が高いのも素晴らしいことです。しかし、継続できるかどうかはまた別の問題。ここで提案したいのは、頑張らなくても続けられる程度の「プチトレーニング」を日常生活にうまく組み込み、なるべく特別なことをせずに活動量を増やすことです。

仕事や家事をしながらの1週間は案外長く、ダイエット中心の生活にしてしまうと他のことがおろそかになりかねません。なるべくならトレーニングも何かのついでに行いたいものです。

また、食事を減らすだけで痩せようとすると、どうしても筋肉量が落ちてしまい、基礎代謝が下がってしまいます。私たちの体は、じっとしていても基礎代謝としてある程度のカロリーを消費しますが、この消費量は一般的な女性でおよそ一日に1200kcalが目安とされています。じっとしていてもカロリーを燃焼してくれるのですから、この基礎代謝をうまく活用しない手はありません。しかし、基礎代謝は筋肉量に比例すると言われていますから、体を動かさず、食事も減らしていては代謝量も下がっていくばかりです。

「プチトレ」を毎日の生活に取り入れることによって基礎代謝量を増やし、消費カロリーを効率よく燃焼させるライフスタイルに変えていきましょう。

日常生活に取り入れたい、「ゆるベジ」と「プチトレ」

5
さて、1weekダイエットに必要なキーワードである「ゆるベジ」と「プチトレ」ですが、どのように実践するのが良いのでしょう。基本的には食生活に野菜を多く取り入れ、運動量を増やしていくことが目的になりますが、具体的に取り入れやすい例を幾つか挙げてみましょう。

お肉の代わりに豆腐を活用

ゆるベジとして真っ先に試してみるべきなのが、お肉の代わりに豆腐を活用することです。ベジタリアンやビーガンの間でも、豆腐は貴重なタンパク源として積極的に用いられています。豆腐は日本人である私たちにとってとても身近な存在ですし、低カロリーかつ低脂肪で、ダイエットにはとても適した食材です。

例えば、豆腐を冷凍してから解凍するとぼろぼろと崩れやすい食感に変化しますが、実はこれをひき肉のように使うことが出来ます。トマトソースなどとアレンジすると、美味しいですよ。

高野豆腐は煮つけだけではなく、唐揚げにすると、まるで本物の鶏肉のような味わいが楽しめます。

厚揚げはフライパンでこんがり焼いて濃いめの味付けをするだけでステーキのような感覚で食べられ、満足感もしっかり得られます。

このように豆腐を肉の代用品として使うことで、摂取カロリーを抑えられるうえに、大豆に含まれる大豆イソフラボンやたんぱく質も補給することができ、一石二鳥です。

白いものより茶色のものを選んで。全粒穀物はゆるベジの味方

動物性の栄養をあまり採ることができないベジタリアン食では、精製された穀物ばかりでは必要な栄養素を摂取できないため、全粒穀物がよく用いられます。全粒穀物には玄米やオーツ麦があげられますが、「全粒」の名前が示す通りに硬い皮の部分を取り除いていない状態の穀類です。

ふだん私たちが口にしている白いお米やパンは、口当たりや見た目を良くするために殻の部分を取り除かれているものなのですが、この状態では炭水化物以外の栄養素はほとんど残らないばかりか、消化が非常にいいために血糖値が上がりやすく、体の中で脂肪に変わりやすくなっています。

対して全粒穀物には食物繊維がたっぷりと含まれていますし、ミネラルやビタミンも精製されたものに比べると豊富です。食物繊維は腸の中で消化のスピードを遅くしてくれる働きもありますから、腹持ちもよく、血糖値の上がり方もゆるやかになります。全粒穀類は歯ごたえがありますから、しっかりと噛んで食べることができ、少量でも満腹感が味わえるという嬉しいポイントも。

毎日食べている白米を玄米に、白いパンなら全粒粉のパンに変えて生活してみるだけでも、美容を保ちながら痩せ体質を作ることができますよ。おやつには、全粒穀類をスナック感覚で食べられるポップコーンがおすすめです。

30分だけ早く家を出よう。朝のウォーキングで一日を始める

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運動をかんたんに生活に取り入れるためには、難しいことは必要なく、毎日歩く距離を増やすだけでも良いんです。体重50kgの人が30分のウォーキングをした場合、およそ130kclを消費します。たった130kcal、と思ってしまいますが、例えばこれを7日間しっかり続ければ、130×7=910kcalとなり、成人女性が1時間水泳をするのと同じくらいのカロリーを消費することができます。

一時間ずっと水泳をするのはとても大変なはずですが、毎日ちょっとだけ早く起きて地下鉄の一駅ぶんだけでも歩いてみるだけで、これだけの運動量になります。また、毎朝規則正しく起きて外を歩き、日差しを浴びることでセロトニンという脳内物質が作られます。セロトニンには感情を安定させる働きがありますから、朝のプチトレはダイエットのイライラも軽減してくれるんです。

また、ちょっとした工夫として、朝ごはんを控えめにすると良いでしょう。空腹時の運動は食事からではなく、体内の脂肪を燃やしてエネルギーを消費させるので、満腹で行うよりも効率よくダイエットが出来ます。

便利さやテクノロジーからちょっとだけ離れて、エコな生活を

9

手っ取り早く運動量を増やすためには、もう一つ簡単な方法としてあらゆるテクノロジーをあえて利用しないでエコな生活を送ることがあります。現代の私たちは技術の発達のおかげでとても便利な生活ができていますが、その代わりに失っているものがあることも事実です。

アメリカでは肥満が社会問題となっていますが、その原因には車社会による運動量の低下があるそうです。対して、私たち日本人に痩せた人が多いのは、よく歩く習慣があるからということも一因だと言われています。

・朝起きてから駅に向かうまでを速足で歩き、エスカレーターを使わずに階段でプラットホームまで行く。

・電車の中では席が空いても座らずに立ったまま、会社に着いたらエレベーターに乗らずに階段を上る。

・休みの日は車で移動しようと思ったら、徒歩か自転車で行ける場所に出かけてみる。

・家の掃除は掃除機を使わず、ほうきやぞうきんを駆使してみる。

・メールや電話はほどほどに、伝えたいことがあるなら会いに行き、ネットで通販をしないで買い物に行くようにする

ちょっと思いつくだけでも、エコな生活をほんの少し心がけるだけで活動量を増やせそうなケースがたくさんあります。注意したいのが、これは決して便利なものを否定しようとするものではないこと。使えるものは便利に使っていかなければ、現代の女性の生活は忙しいですから、ストレスがたまる一方になってしまいます。気が向いたなら、少し疲れるけどかんたんに試せるようなことが「プチトレ」としてふさわしいのですね。

なんでも簡単に手に入り、簡単につながる生活スタイルをスローなものに変えると、ダイエット以外にも新しい発見があり、より楽しく生活できるようになるかもしれません。

ダイエットは苦しくない。日々を丁寧に生活し、楽しむことでキレイになれる

1週間でダイエットをしたいと思っても、急激に体重を減らすことは健康に良くありませんし、無理をすれば結果的にはキレイになれない事が多いはずです。無理をしないでコツコツと小さなことや基本的なことを積み重ねていくことで、1週間後の自分は元より、そのずっと先の未来の自分まで美しくしていくことができるのではないでしょうか。

また、ダイエットを生活として定着させ、そしてそれを楽しまなくては長期的に継続していくことは出来ません。本来ダイエットは短期間に行うものではなく、減量した後も体重維持に適した生活をしていかなくてはならないことも覚えておかなくてはいけません。1週間という期間で自分にできることから取り組み、その後もずっと継続できるかどうかを考える機会が得られるのも、1週間ダイエットの良いところでしょう。

「ゆるベジ」も「プチトレ」も、今までの日常生活をほんの少し創造的に考え直すことで取り入れることができますが、継続する上でモチベーションを保つ工夫も必要です。SNS上でダイエット宣言をして仲間を作ったり、鏡に映った自分を映像に記録して体の変化を観察するなどすれば、目に見える楽しみも増えるはずです。体重にこだわりすぎず、ダイエットの目的は綺麗になること、という認識を持って数字を追うだけにならないことも大事ですよ。

くれぐれも無理をせず、そして楽しんで、1weekダイエットに挑戦してみて下さい。

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