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無理は禁物!ダイエットを成功させるための大切なルール

世の中には「3日で2kg痩せる」などのダイエット方法があります。その代表的なものが水分以外は摂らない「ファスティングダイエット」、また1種類の食べ物だけを食べ続ける「○○だけダイエット」、セレブなどが急激に痩せたことから皆が一斉に真似する「ファドダイエット=fad diet」などが代表的です。

確かに少なく食べることは摂取カロリーの減少につながることから「短期痩せ」をすることは可能です。でもそれは飢餓状態によって体内の水分が一時的に無くなると言う現象が起こったからであり、実際に体脂肪が減ったわけではありません。

ご存知のように、無理なダイエットの後に来るものが強烈に襲いかかる食欲。今まで身体が欲していたものを無理矢理に押さえ込んでいたのですから、いったん食べ始めると止まりません。

大食した後に来るものはお腹がいっぱいになった満足感どころか、また食べてしまったという罪悪感のみ。やけ食いが始まり、また太り、またダイエットを始める、の繰り返しです。そうなると新陳代謝が落ちてますます痩せにくい身体になってしまうどころか、健康的にも精神的にも問題が出ることもあります。

そんな悪循環から逃れるためには、ダイエットに対する誤った思い込みを正して、健康的に脂肪を減らしていく方法を知ることが大切です。

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1,「脂肪は太る」食材と思い込まない

 

2

出典:http://www.health.com/

食品に含まれている脂肪1gのカロリーは栄養学的には9kcalです。食べた脂肪は身体につくと水分を20%含み、その脂肪1kgを燃焼させるためには7000kcal分のエクササイズが必要と言われています。

そこで誰しも思いつくのが、食生活から脂肪を排除すること。つまり市販のローファット、無脂肪であることをアピールした食品を買い物かごに入れることになります。
そうすればコレステロール値も上がらないし、体重も増えないとのマスコミ情報があるからです。

ところが、脂肪というものは私たちの味覚を構成する旨味成分のひとつ。パサパサのステーキ肉は確かにヘルシーですが、霜降り肉を焼いた時ににじみ出る脂とタンパク質のハーモニーには到底及びません。

私たちの身体に存在するコレステロールは、食品由来が10%から20%。80%以上のコレステロールは肝臓で作り出されたものです。お肉に含まれる脂肪はコレステロール値を上げるからと言って避けても、生活習慣を改めなければコレステロール値は下がりません。

また毎日の食事で脂肪分を避け続けると、脳が十分に働かなくなります。
お腹などにつく皮下脂肪と違って、脳は脂肪を保存することができないので、毎日の食事で脂肪を補給してあげないと動きが鈍ってしまうのです。

味の点から見れば、人工的に脂肪を抜いたノンファット・ローファット食品等は食材自体が持っている旨味までも取り去ってしまっています。そこで、消費者に「美味しい♡」と感じさせるために砂糖、塩分、食品添加物が加えられています。

つまり、脂肪を取り去った食品を食べ続けると健康的で痩せるどころか、私たちの身体や脳を蝕むようになってしまうのです。

脂肪分を恐れる必要はありません。ココナッツオイル、オリーブオイル、アボカドオイルなど、ヘルシーなオイルを毎日の食事に加えて楽しみましょう。

2, お店で買ったスムージーを過信しない

3

出典:http://shesaid.com/

デトックススムージーやクレンズダイエットが海外セレブの間で大流行り。日本でもそれを受けて、スムージー人気が続いています。

でもなぜか痩せないんだけど‥と不思議に思っていませんか?

実はお店やレストランで売っているスムージーは果物だけではなく、人工的なフレーバーシュガーを加えるので糖分過多となっています。スムージー1杯に付き、糖分は20gから33gも含まれているのです。

ちなみにアメリカ心臓協会が推奨する、女子が1日に摂ってもいい砂糖の量は24g。スムージーを飲んだらおやつはパスしなくちゃ、ということになりますね。

どうしてもスムージを飲みたいのなら、砂糖を加えない手作りスムージーを飲みましょう!

3, 人工甘味料入りのゼロ飲料や食品を避ける

お店で砂糖入りの食品と「糖分ゼロ」の食品が並んでいたら、どうしてもゼロ食品を選んでしまうのがダイエッターの常です。

数年前はテレビなどで、ゼロカロリー食品は本当に太らないか、などの番組や記事特集が組まれたりもしました。結果は「太らない」とのことで、今でも消費者は安心してゼロ食品を買い求めています。

ところが、砂糖を含まないはずの合成甘味料は2型糖尿病にかかる危険性を高め、食欲を刺激して肥満をもたらす、との研究もあり、今年に入っては「癌性腫瘍と白血病の原因となる」との研究が発表されました。

実際にゼロ飲料や食品をとっている人の体重は増え続けている、とのアメリカでのリサーチもあります。

甘いものがどうしても欲しくなったら、ローハニー(生のはちみつ)やメープルシロップ等を使うようにしましょう。

4, 空腹での運動は避ける

エクササイズの前に何も食べないで運動する方が体脂肪が減りやすい、と以前は考えられていました。空腹時に身体を動かすことでインスリン感受性が高まり痩せやすくなる、成長ホルモンが分泌され筋肉組織が強化される、という説です。

でも最近では逆の説が優勢になってきています。

それは、空腹時のエクササイズはコルチゾールを増加させ、脂肪組織ではなく筋肉組織を先に燃焼させ、その結果疲労困憊して体力が持たなくなり、運動の持続時間を短くしてしまうという説です。

筋肉が増えれば、何もしなくても消費するカロリー量である「基礎代謝量」が増えます。だからエクササイズを始めたのに、空腹でせっせと運動しても筋肉が痩せ細っていってしまうのでは本末転倒ですよね。

だからと言っておなか一杯食べてしまっては、今度は逆に活動しにくくなります。では、どんなものをどのくらい食べたらいいのでしょうか?

エクササイズの前の軽い食事にお勧めなのは、

・全粒粉パンのスライス半分にピーナッツバター大さじ1を塗ったもの
・数枚のクラッカーとチーズ30g
・カッテージチーズ1/2カップとぶどう1/4カップを混ぜたもの
・ヨーグルト1/2カップとブルーベリー1/4カップ

などです。これらをエクササイズの30分以上前に食べておけば、筋肉が減るどころか筋肉組織の強化につながります。

さあ、美味しく食べて、張り切ってエクササイズしてくださいね♪

5, 「あれもダメ、これもダメ」と自分に厳しくしない

ダイエットしなくっちゃ、とネットで探すと、まず出てくるのが食べてはいけないリスト。炭水化物はダメ、フルーツは果糖が多いのでダメ…。食べていいのは野菜だけでは痩せる前に身体と心が悲鳴をあげてしまいますよね。

自分に厳しい規律を与える必要はありません。心の声を聴いてナチュラルに、無理をしない範囲でダイエットを始めましょう。

例えばあなたがパスタ好きなら、生クリーム入りのこってりしたパスタソースは避けましょう。その代わり、たっぷりの野菜とグリルしたエビをオリーブオイルとニンニクで和えたものにする。

パンがないと生きていけないのなら、100%全粒粉パン、グリルしたチキン、アボカド、レタス、トマトでヘルシーなサンドイッチを作ってみてはいかがでしょう。そんなちょっとだけの変化が無理なく体重を落としていく秘訣なんです。

「ダイエット」とは痩せる意味もありますが、本来は健康な身体を保つための食餌療法の事です。

一生続けていかなくてはならないのなら、途中で挫折しないように楽しくダイエットする方が得策ですよね。
その秘訣は、決して自分に厳しくしないこと。長期戦の構えで「ゆるゆるダイエット」を続けていけば、1年後のあなたはきっと健康ではつらつとしたスリム美人になっているはずですよ♪

スポンサーリンク

Check Also

コーヒーがダイエットに良い!コーヒーのダイエット効果と効果的な摂取方法

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