健康的にダイエットする食事方法とポイント

ダイエットのための方法は様々ですが、いずれにしても食事方法については成否における重要なポイントとなります。

ただ体重を落とすことだけを考えるのではなく、正しい方法と知識を身に付けることで、健康的にダイエットを行いましょう。

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体重が増える原因と仕組み

太っているか否かの基準となるのが、体格指数と呼ばれるBMI値です。

これは、体重(kg)÷(身長(m)×身長(m))で求められる数値で、18.5未満であれば痩せ気味、18.5~25であれば標準的、25以上であれば肥満であることの目安となります。

肥満である場合、その原因は様々ですが、カロリーの摂取量が多いことが主な理由のほとんどです。

太ってしまう、つまり、体に脂肪が付く仕組みは単純で、消費するカロリーよりも摂取するカロリーが多ければ、余った分が脂肪として体に蓄積されていきます。

逆に、摂取するカロリーよりも消費するカロリーが多ければ、体内にある脂肪がエネルギーとして利用されていくため、痩せることができます。

要するに、この摂取カロリーと消費カロリーのバランスが、ダイエットにおいては重要です。

肥満の原因となるものには、間食や油もの、加工食品、インスタント食品、糖分の摂り過ぎや、お酒、運動不足などの生活習慣がほとんどです。

よって、ダイエットにおいてはこれらの食事方法や生活習慣の見直しを行う必要があります。

ダイエットに適した食事の内容

食事方法は、ダイエットを行う上でかなり重要なポイントです。

食事の管理を十分に行うことで、ダイエットの成功率を大きく上げることができるからです。

その基本的な内容は、次のようになります。

まず、摂取するカロリーを抑える必要があることから、脂質や糖質を抑えた食事を心がけましょう。

肉であればなるべく赤みの部分を選び、油ものの摂取を控えます。

そのためには、洋食や中華よりも、和食中心の食生活をおくると良いでしょう。

また、糖質を多く含む菓子類やジュース、果物の摂り過ぎにも注意が必要です。

次に、海藻類やきのこ、野菜など、食物繊維を多く含み、栄養が豊富ながらも低カロリーな食事を意識して摂るようにしましょう。

それによって余分なカロリーの摂取を抑えられるだけでなく、胃の中で膨らむ食物繊維を摂ることで、満腹効果を高めてくれます。

また、基本的に間食をしてはいけません。

とは言え、我慢し過ぎてストレスを溜めすぎてしまうことはダイエットにも良くないため、どうしても我慢できない場合は寒天ゼリーなどカロリーを抑えたものを食べるようにしましょう。

食事の摂り方も重要なポイント

ダイエットを成功させるための食事方法は、食べるものだけでなく摂り方も重要となります。

基本的に、一日三食を必ず摂るようにしましょう。

摂取カロリーを抑えるために食事を抜いてしまうと、体が飢餓状態になってしまいます。

そうすると次に食事を摂った際、体がより多くのエネルギーを摂ろうと、通常よりも多くのカロリーを吸収し、ダイエットにおいては逆効果となります。

よって、食事を抜こうとせず、毎食きちんと摂取しましょう。

また、食事は摂る時間が遅くなればなるほど、体に吸収されるエネルギーが多くなります。

そのため、これからの活動時間が最も長い朝に、一日の必要量であるエネルギーの内の多くを摂るようにしましょう。

そして、昼、夜と徐々に減らしていく形が理想となります。

特に、夜寝る前に夕食を摂ってしまうと、そのカロリーのほとんどが消費されずに体に吸収されます。

そのため、遅くとも就寝の2時間前までには食事を済ませるようにしましょう。

食事の際に、よく噛んで食べることも重要です。

よく噛むことで脳が刺激され、脂肪燃焼を促進するノルアドレナリンが分泌されるため、ダイエットにおいて効果的です。

たんぱく質の摂取と適度な運動で健康的な体に

食事方法に加え、程度な運動を取り入れることで効率よくダイエットをすることができます。

私たちが意識していなくても、体では生命活動を維持するためにエネルギーが消費され続けています。

これは基礎代謝と呼ばれ、エネルギーを消費する上で重要なポイントです。

つまり、この基礎代謝を上げることで、健康的で痩せやすい体になることができます。

基礎代謝を上げるためには、脂肪を減らし、筋肉量をアップさせる必要があります。

そこで欠かせないのが、筋肉を作る元となるたんぱく質を摂取し、適度な運動を行うことです。

炭水化物よりも、魚や肉、卵などのたんぱく質を食べるようにし、運動は有酸素運動を行いましょう。

それを継続することで、筋肉量を上げていくことが可能です。

有酸素運動は激しい運動ではなく、ウォーキングや水泳、筋トレのような比較的緩やかな運動になります。

いずれの方法も、初心者でも始めやすく取り組みやすいものばかりです。

これらを日常生活の中に習慣として取り入れて、毎日継続することでカロリーを消費できるだけでなく、基礎代謝を上げるための筋肉を鍛えることができます。

最後に

健康的なダイエットのためには、和食中心の食事を意識し、毎食きちんと食べることが大切です。
もちろん、和食だからと言って食べ過ぎは禁物で、十分カロリー計算を行う必要があります。
また、適度な運動を取り入れるなど、生活習慣を見直して痩せやすい体を作り上げましょう。

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