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おデブ,ダイエット
おデブ,ダイエット

早寝早起きには本当にダイエット効果があるのかを科学的に検証

デブ男

「早寝早起きをするとダイエットになる」ということを聞いたことがある方は多いかもしれません、確かに早寝早起きをして規則正しく生活をすればダイエット効果があるようにも感じます。しかし、この点については本当に科学的な根拠があるのでしょうか。本稿では早寝早起きとダイエットの関係について検討していきたいと思います。

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早寝早起きはダイエットに良いというけれど

朝

「朝は6時に起床して夜は遅くとも11時には就寝をする」このような早寝早起きは確かに理想的な生活スタイルと言えるでしょう。

人間は概日リズム(サーカディアンリズム)という独特の体内時計を持っています。早寝早起きはこの体内時計の正常性を維持して健康な生活に寄与します。その結果、早寝早起きをすることで健康的な体が作られ、ダイエット効果もあると言われます。

しかし、早寝早起きが(健康に良いことは正しいとしても)ダイエット効果があるという点については果たして科学的な根拠があるのでしょうか。仮に早寝早起きをするだけでダイエットが成功するとすれば、例えば公務員の方など(残業は基本的になく、規則正しい生活リズムでお仕事をされています)は皆スリムな体型になっていると言えます。しかし、公務員の方が全員スリムかといえばそうとは言えません。

ちなみに個人的な話ではありますが、著者の若い知人は、大学を卒業後、地方の公務員になってから半年で7キロ体重が増えたと言っていました。

早寝早起きがダイエットに効果があるということには果たして科学的な根拠はあるのでしょうか。

早寝早起きのダイエット効果の論拠として考えられるもの

早寝早起きをすることでダイエット効果があるということを科学的に検証するとすれば、まず考えられるのがセロトニンの正常分泌による食欲のコントロールです。

セロトニンとは「幸せホルモン」と呼ばれる神経伝達物質でその正常な分泌があると食欲をコントロールすることができます。逆に不規則な生活でセロトニンの生成がうまくいかないとイライラして過食になり、食欲旺盛となってしまいダイエットを妨げるということが考えられます。

セロトニンは早寝早起きをすれば、太陽の光などで生成されるために、その分泌量は多くなります。この点からすれば、早寝早起きがダイエット効果があるということも一定の論拠があるということになります。

次に、早寝早起きをすることにより規則正しい食事を摂るということが期待できます。
これは科学的論拠というよりは生活リズムの問題かもしれませんが、例えば朝6時に起床して夜11時に就寝するとすれば、朝昼晩の3食は自然と規則正しいリズムとなるでしょう。

そして規則正しい食事の結果としてダイエットの効果が期待できるということになります。

早寝早起きとダイエットは本当に関係があるのか

以上、早寝早起きとダイエットについて2つの視点からその根拠を考えてみました。しかし、第一のセロトニンについても例えば、早寝早起きをしても、仕事でストレスがあるなどほかの理由があれば、食事の量は増えてしまいます。

また、早寝早起きで規則正しく3度の食事を摂っていたとしても、デスクワークなどが中心で摂取カロリー>消費カロリーであるにも関わらず、体重が減るということは理論的にありえません。

そのため、早寝早起きが健康に良く、間接的にダイエット効果があるとは言うことができても、早寝早起きに直接ダイエット効果があるという論拠までは見出し難いということができるのではないかと思います。

早寝早起き自体はもちろん素晴らしいことであり、健康的な生活のためには望ましいと言えます。しかし、早寝早起きが即ダイエット効果があるかといえば、科学的な根拠には乏しいといわざるを得ないと思われます。

可能な限りの早寝早起きプラス何らかのダイエットの実践を

とはいえ、早寝早起きがセロトニンの分泌を増やしたり、生活リズムを良いものとするなど日々の健康に良い影響を与えることは経験的にも疑いようはありません。そこで、可能な限り早寝早起きをしつつ、他のダイエット(食事制限・運動)などを取り入れるということが現実的な方法ということができるのではないかと言えるでしょう。

早寝早起きプラスアルファとして何らかのダイエット方法を生活に取り入れればダイエット効果がより高いものとなると言えるかもしれません。

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小林製薬 (2009-10-07)
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まとめ:早寝早起きはあくまでもダイエットの補助

以上、本文で述べました早寝早起きとダイエットについての関係についてまとめますと以下のようになります。

  • 早寝早起きそれ自体がダイエット効果をもたらすかという点については疑問な点があります。ダイエット効果を上げるためにはあくまでも摂取カロリーよりも消費カロリーの方が高くなければならないため、早寝早起きをすること自体が消費カロリーを高くしてダイエット効果をもたらすとは言えません
  • とはいえ、早寝早起きをすることは、セロトニンの分泌を増やし食欲を抑えること、食事のリズムが規則正しくものとなることなどから間接的にはダイエット効果があるということはできます
  • ダイエットを成功させるためには早寝早起きに加えて何らかのダイエット方法を実践することが大切と言えます

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