日常生活で簡単にできるダイエット方法

ダイエットにおいて無理やストレスは禁物です。

無理やストレスが生じると、長続きしなかったり、リバウンドにつながってしまったりするからです。

日常生活の中で簡単にできる自分にぴったり合ったダイエット方法を見つけて、効果的かつ効率的に痩せましょう。

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自分に合った方法を見つけよう

1.食生活の改善で簡単にダイエット

日常生活の中で簡単にダイエットをするためには、自分の日頃の生活習慣を見直すということから始めることが大切です。

その中でも、最も重要になるのが食生活です。

健康的に痩せるためには、栄養バランスを意識することが必要です。

肉類や魚介類、野菜や果物、海藻類や大豆製品、乳製品や卵などの食品を満遍なく食事メニューに取り入れて、ビタミンやミネラル、タンパク質や食物繊維をバランスよく摂取することが基本となります。

エネルギーになりやすく高カロリーな糖質や脂質の摂取を控える、水分をこまめに摂取して代謝をアップさせる、1日3食規則正しく食事をとる、朝食をしっかりと食べて夜になるにつれて摂取カロリーを減らしていくなどを心がけましょう。

食事の際のおかずを食べる順番を意識するだけでも、カロリーカットに結びつけることができます。

食物繊維には糖質や脂質の吸収を抑制する働きがあるので、最初に野菜や大豆製品や海藻類などの食物繊維を豊富に含むおかずを食べておくのが良いでしょう。

食生活の改善やちょっとした工夫で、簡単にダイエットをすることができます。

2.筋トレで基礎代謝量をアップさせる

食事制限をしているのになかなか痩せることができない、加齢に伴い太りやすく痩せにくくなった、血行不良やむくみやセルライトが気になる、などの悩みを持っているという人は多いのではないでしょうか。

それは代謝の低下が原因となっている可能性があります。

基礎代謝量は年齢を重ねるにつれてどんどん低下してしまい、それがダイエットの妨げとなってしまいますので、筋トレをして基礎代謝量をアップさせることが大切です。

基礎代謝量がアップすれば自ずと消費カロリーも増えるので、体を引き締めながら巡りの良い痩せやすく太りにくい体質に導くことができます。

効率的に基礎代謝量をアップさせるためには、体の中の大きな筋肉を鍛えることが重要なポイントとなりますので、腹筋や背筋や下半身の筋肉を中心に鍛えましょう。

筋トレはトレーニングジムなどに通わなくても、日常生活の中で簡単に行うことができます。

自分の体重を負荷にして行ったり、バランスボールやチューブやダンベルなどを使用して行ったりする方法がおすすめです。

筋肉の材料となるタンパク質を豊富に含む食品を積極的に食べたり、プロテインを摂取したりするとさらに高いダイエット効果が期待できます。

3.有酸素運動で脂肪を燃焼させる

筋トレにプラスして有酸素運動も行えば、ダイエットの相乗効果が期待できます。

有酸素運動には脂肪燃焼効果があるので、積極的に行うことで体重や体脂肪率を効率的に落とすことができます。

有酸素運動の中でも特におすすめなのがウォーキングです。

ウォーキングは日常生活の中に取り入れやすい有酸素運動なので、無理なく行うことができます。

体の中に酸素を取り入れながら、長時間体を動かすことで脂肪を燃焼させることができるという運動なので、少なくとも1回20分以上は歩き続けるようにしましょう。

有酸素運動による脂肪燃焼効果をさらにアップさせる方法として、アミノ酸の摂取があります。

歩き始める30分前くらいにアミノ酸を摂取しておくことで、運動効果を高めることができます。

アミノ酸配合のドリンクやゼリー、パウダーやサプリメントなどは様々なメーカーから市販されており、コンビニやスーパー、ドラッグストアや通販などで手軽に購入することができますので、積極的に取り入れてみましょう。

天気が悪い日や体調がすぐれない日、気分が乗らない日は無理をせずにお休みしましょう。

それが長続きさせるためのポイントとなります。

4.ファスティングダイエットを行って短期間で痩せる

短期間で効率的に痩せたいという人におすすめなのが、ファスティングダイエットです。

ファスティングも日常生活の中に取り入れやすいダイエットです。

方法はとても簡単で、1~2日間飲み物だけを飲んで過ごすというものです。

ファスティングダイエットの飲み物として適しているのは、酵素ドリンク、スムージー、野菜ジュース、コールドプレスジュースなどの栄養価が高く低カロリーなものです。

酵素には代謝をアップさせる効果があるので、酵素配合の飲み物を選んで飲むのがおすすめです。

代謝を落とさずに摂取カロリーを減らすことができるので、効率的に痩せることができますし、ダイエット後のリバウンドの防止にもつながります。

ファスティングはダイエット効果だけではなく、便秘解消効果や美肌効果、免疫力アップ効果や内臓を休ませる効果なども期待できます。

定期的に日常生活に取り入れることで、ダイエットや健康や美容に大きく役立てることができます。

飲み物だけで過ごすのがつらいという人には、1日3食のうちの1~2食を飲み物にするという置き換えダイエットがおすすめです。

最後に

このように、日常生活で簡単にできるダイエットはたくさんあります。
ダイエットが日常生活の一部として組み込まれればストレスなく無理なく健康的に楽に痩せることができます。
積極的に行って健康的に美しく痩せましょう。

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