ダイエットしているのに痩せない原因は?

一生懸命ダイエットをしているのに、1kgも痩せないことがあります。

この場合は、痩せない原因が何かあるはずです。

むやみにいろいろな方法を試してみるよりも、まずは痩せない原因を探ることから始めてみることが大切です。

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考えられる原因4つ

1.糖質に栄養が偏っていませんか?

同じ摂取カロリーでも、痩せやすい食べ物と痩せにくい食べ物があります。

特に太りやすいのは糖質です。

炭水化物=糖質+食物繊維ですが、この糖質の量が多い食べ物は血糖値を上昇させるので太りやすくなります。

肉を食べなかったからと言ってご飯を多めにしてカロリーを摂取してしまうと、糖質が多めになってしまうので血糖値の上昇を招くのですが、糖質の過剰摂取は脂肪を増やす原因です。

糖質が分解されてブドウ糖になると、血液中の糖の量が増えて血糖値が高くなります。

それを元の状態に戻そうとして体はインスリンを分泌し、エネルギーにするために筋肉や肝臓に送ります。

ここで使い切れなかったブドウ糖は、脂肪細胞の中に取り込まれて脂肪として蓄積されてしまい、太るということです。

食事の量を減らしているにもかかわらず痩せないという場合は、糖質の摂りすぎになっていないか見直してみることが大切です。

もし摂りすぎている場合は、野菜の摂取量やたんぱく質の量を増やしてエネルギーの量を調整してみると改善される可能性があります。

2.塩分の摂りすぎによるむくみが原因かも?

ダイエット中にカロリーの低いものを探していると、わかめスープやお味噌汁などが見つかります。

だいたい1食当たり30kcal以下程度ですし、お湯でお腹が持たされるのでダイエットに適した食べ物です。

ただし、こういう食べ物が原因で塩分の摂りすぎになっている可能性があります。

塩は0kcalなのでカロリーだけ見ればスープ類はヘルシーなのですが、塩分量はかなり多いです。

スナック菓子などいかにも塩分が多そうなものはカロリーが多いから控えているかもしれませんが、スープ類の塩分は見落としがちなので気をつけたほうがいいです。

塩分をとると喉が渇くので、水分が欲しくなってたくさん水を飲みたくなります。

水を飲むのはいいのですが、体の中でも同じことが起きて、体も細胞間や血液中にたくさん水分を貯め込むようになります。

これがいわゆる、むくみです。

むくんで水分が排出されないとその分だけ体重が増加します。

厚生労働省では、1日の塩分摂取量の目安として成人男性が8.0g未満、成人女性が7.0g未満としているので、ダイエット中は1日の塩分摂取量はこれより少なくするのが理想です。

3.ビタミンとミネラルは摂れていますか?

食べなければ痩せるという考え方をする人は多いですが、栄養不足でも痩せにくくなってしまうことがあります。

特に気をつけたいのが、ビタミンとミネラルの不足です。

これらの栄養素は糖代謝や脂質代謝に関わっています。

ビタミンとミネラルが不足していると、糖分や脂質が代謝されないので停滞しがちになります。

つまりエネルギーとして使われにくくなり、体に脂肪として蓄積されてしまうということです。

体についた脂肪を燃焼させるのにも必要な栄養素なので、不足しないように気をつける必要があります。

ビタミンといえば果物と思うかもしれませんが、果物は糖分が多いのでなるべく控えたほうがいいです。

それよりも、緑黄色野菜でミネラルも入っている野菜を選んで食べたほうが摂取効率は良くなります。

低カロリーな野菜でおすすめなのは、小松菜、モロヘイヤ、ほうれん草などです。

小松菜にはカルシウム、ビタミンA・B群・Cなどがバランスよく含まれています。

毎日野菜を食べるのが面倒というのであればサプリメントを使ってもいいですが、サプリメントだけに頼らず、野菜からもビタミンとミネラルを意識して摂るのが理想的です。

4.筋肉が減って基礎代謝が落ちると痩せにくい体に?

食事制限だけで痩せることもできますが、この場合は体脂肪は減っていないことがあります。

実は減っていたのは筋肉や水分だけで、本当に減らしたい脂肪は全く減っていなかったというようなケースも少なくありません。

絶食などの無理な食事制限をしていると、特に筋肉が落ちやすくなります。

筋肉は体の中でもエネルギーを使う器官ですから、ここが減ってしまうとエネルギー代謝の量が減ってしまいます。

つまり、何もしなくても消費されていくエネルギーである基礎代謝が落ちてしまい、太りやすくなるということです。

これを防ぐには、あまりにも無理な食事制限は避けることが大切です。

筋肉を落とさずに痩せるためには、たんぱく質の摂取は欠かさずにビタミンやミネラルなどをバランスよく摂り、糖質と脂質の摂取量を控えて筋トレをします。

特に効率が良く、おすすめなのがスクワットです。

毎日ではなく1日おきに週2回以上を目安にして続けると、太りにくい体を作っていくことができます。

ボディラインも引き締まるので、綺麗なラインを目指している人にもおすすめです。

最後に

痩せない理由には、糖質過多、塩分の摂りすぎによるむくみ、ビタミンとミネラル不足、筋肉の減少による基礎代謝の低下、などが考えられるということでした。
もし当てはまることがあれば、自分のダイエット方法を見直してみて再チャレンジしてみるといいです。

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