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早起きでダイエット効果が上がる3つの理由

朝日

早起きといえば健康効果を言われますが、実は早起きでダイエット効果もかなり上がるんです。早起きは沢山のメリットがありますが、早起きするだけでダイエットできるなんて嬉しいですよね。

早起きするだけで効果的にダイエットができて、しかも健康的に過ごせるとしたら、早起きしてみたくなりませんか?

早起きでダイエット効果があがる理由の中から3つご紹介しましょう。

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早起きでダイエット効果を高めよう!

おデブ

早起きって、何か理由がないと難しいですよね。早寝早起きが身体に良いと知っていても、その効果が実感できないとダラダラと寝ている方が楽に感じます。

早寝が健康効果を感じることが難しくても、ダイエットに効果があると分かったらどうでしょうか?何となく早起きしたくなりますよね。ダイエットのために早起きをすると決めて、それが習慣になれば、ダイエットだけでなくその他の健康効果も必ず現れてきます。

早起きの最初の効果がダイエットなら、もちろん嬉しいものです。早起きをするだけで何キロも体重が落ちることはありませんが、現在取り組んでいるダイエットの効果をかなり高めてくれます。無理な食事制限や、疲ればかりが残る運動よりも、早起きからはじめる体質改善で太りにくく痩せやすい身体を手に入れましょう。

早起きダイエット効果その1:基礎代謝アップ

早起きがダイエットに効果的なのは、何といっても基礎代謝アップにつながるからです。

基礎代謝とは、寝ている時でもあっても使っている、生命を維持するために必要なエネルギー量のことです。この基礎代謝量が高ければ、日常的に必要なエネルギー量が大きいため、太りにくい体質になります。

基本的に、基礎代謝は午前中が高く、特に朝が一日の内で一番、基礎代謝が高くなります。夕方にかけて基礎代謝は下がり、寝ている時間は一番少なくなります。

基礎代謝は活動量に比例するのですが、特に朝は、身体が眠りから目覚め、活動しようとして大きくエネルギーを消費します。早起きすることで基礎代謝を高まり、ダイエット効果が上がるというわけです。

なにも、早起きして運動をしようというものではなく、ただ、早起きをするだけでダイエット効果があるんですから、とっても簡単ですよね。

早起きダイエット効果その2:食事コントロールが楽になる

早起きをすると時間に余裕ができるため、朝食をとる時間ができます。一日の始まりにしっかりと食事をコントロールし始めることによって、ダイエット効果が上がってきます。

寝ている間は食事をしませんから、長時間空腹の状態でした。空腹の長時間を過ごした後の最初の食事が朝食です。朝はしっかり食事をし、栄養を摂ることによって、ますます基礎代謝量が高まります。しかも、気持ちに余裕があれば食事の栄養素が十分吸収されるようになります。

一日の最初の食事に余裕ができると、血糖値や血圧が安定し、無駄な間食をしないようになります。

逆に、時間がないと手っ取り早くジュースやパンなどで済ませがちです。またしっかり噛まずに、丸呑みしてしまえば、胃腸にも負担がかかります。必要な栄養素が取れず、また便秘にもつながってしまいます。噛まずに済む食事は基本的に糖質や脂質に偏ってしまうため、太りやすいメニューになってしまいます。

朝食抜きなんてもってのほか。しばらくたってからお腹が空いてしまい、ドカ食いの原因になってしまいます。ダイエットの基本は食事のコントロールになりますが、活動に合わせた食事内容であれば、無理なカロリー制限は必要がなくなります。早起きは食事コントロールも効果を上げてくれるのです。

早起きはできるけど朝食が食べられないという人は、自律神経の乱れか副腎疲労があるかもしれません。スープやホットミルクなどでもいいので、できるだけタンパク質を中心とした朝のエネルギーチャージを心掛けましょう。

早起きダイエット効果その3:便通改善

早起きをすることは、人間本来が持つ動物的なリズムに戻ることに近づきます。朝日が昇れば起きて、日が沈めば寝るという、原始的な自然のリズムになると、不思議なことに排便リズムも整ってきます。

女性に多い便秘は、ダイエットの大敵です。腸内環境が悪くなると、必要な栄養素の吸収が悪くなります。九州が悪くなると、脳は沢山の量を食べることで、その栄養を確保しようとします。つまり、食欲のコントロールが悪くなるのです。

大抵の場合、エネルギー不足に陥るため、甘いものが食べたくなります。甘いものは腸内の悪玉菌のエサになり、ますます腸内環境が悪くなってしまいます。こうして悪循環を繰り返せば、太りやすい体質になってしまうのです。

早起きして、コップ一杯の水を飲むことで、腸がゆっくり動き出し、排泄をする時間がゆっくりあれば、便通のリズムも整い始めます。早起きは、身体全身に余裕を与えます。ストレスによって胃が痛くなるように、余裕があれば胃腸もリラックスして、便通が改善されると言われています。

便通が改善すれば、肌の調子も良くなりますよ。早起きの効果は、美容全体に良い影響を与えるのです。

まとめ

早起きをするだけで、ダイエット効果は高まります。逆に言えば、夜更かしして遅くまで寝ていれば、どんなに日中のダイエットを頑張っても、効果が低いということです。

早起きというシンプルな習慣で、身も心もきれいにスリムになりたいですね。
とはいえ、急にいつもの1時間以上早起きしても、長続きしません。まずは明日から15分の早起きにチャレンジしてみてくださいね。

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