30代女性が5キロやせるためのダイエット方法

女性は30代になると基礎代謝が落ちて、食事で摂取したカロリーを消費しきれずに脂肪として溜め込んでしまいます。

また職場では20代の後輩と自分より年齢が上の上司と板挟みになりやすく、ストレスが溜まりやすいです。

ストレスは体の筋肉を硬くさせて血行不良を起こすので、新陳代謝がスムーズに行われません。

日常のストレスを解消しようとやけ食いをすると、摂取カロリーがさらに増えて負のスパイラルにはまってしまいます。

30代になったら、5キロ痩せるという目標も簡単に設定することができません。

しかし5キロ痩せることができれば、ダイエットに適した体作りが完成している証拠でもあるので、気負わなくても太りにくくなります。

30代からのダイエットで無理なく効果を出せるのが、消費カロリーを増やすために筋肉を付けることです。

ダイエットの基本は食事です。

食事は1日3食必ず食べます。

摂取カロリーを減らそうとすると食事を抜きやすいですが、消費カロリーを増やすのが目的なのできちんと食事をとります。

反対に1食でも抜いてしまうと、空腹時間が長くなって食事の時に食べ過ぎたり、いつ空腹状態が長く続いていてもいいように余分な脂肪や糖分を溜め込んでしまいます。

決まった時間に食事をすると、栄養の吸収率が上がって活動的な日中をサポートします。

噛む回数を多くすれば満腹中枢が刺激されるので、暴飲暴食を防げます。

食事のメニューはタンパク質と炭水化物、脂質のバランスを整えます。

ダイエットでは炭水化物を避けがちですが、炭水化物を摂取しないとブドウ糖を吸収することができません。

筋肉にはブドウ糖が変化したグリコーゲンが蓄えられています。

ブドウ糖が不足すると筋肉中のグリコーゲンが減ってしまい、体は他の場所からエネルギーを作ろうとします。

そこでエネルギーの供給源として選ばれるのが筋肉です。

ブドウ糖がない状態で筋肉を付けようとしても、エネルギーを補うために筋肉を分解するので、筋肉量が減って代謝も低下してしまいます。

よって筋肉の元になるタンパク質だけでなく、炭水化物も体作りには必要です。

1日に必要なカロリーは体重1kgにつき37キロカロリーなので、筋肉を作るエネルギーを確保するためには、脂質も含めて一定のカロリーは摂取しなければなりません。

タンパク質は、豚肉や鳥のササミ、魚、卵、納豆に多く含まれています。

動物性タンパク質と植物性タンパク質の両方を摂取するのがポイントです。

炭水化物は日本人の主食であるご飯にします。脂質は良質なものを選びます。

肉の脂やバターなどの動物性脂質は飽和脂肪酸といって、過剰摂取で肥満や動脈硬化などのリスクを引き上げるので、量に注意します。

ケーキやマーガリンに含まれているトランス脂肪酸は、体が必要としていない脂質なので、食べる必要はありません。

かえって悪玉コレステロールを増やす原因になり、ダイエットを失敗してしまいます。

オリーブオイルオイルや魚の脂に含まれる飽和脂肪酸は、脂肪の燃焼を促進したり血液をサラサラにしたりするので、食事に積極的に取り入れます。

食事で筋肉の基礎を作ったら、後は運動をするだけです。

しかし30代女性の多くが運動にわざわざ時間を割くことができません。

しかし毎日数分間で終わるストレッチをすれば、継続するうちに体が引き締まります。やり方は両足を肩幅に開いて、お尻に力を入れながらつま先立ちを10秒間キープするだけです。

これを5セット繰り返せば骨盤周辺の筋肉が鍛えられて、体の歪みが取れるので全身の筋肉を正しく使えるようになります。

人間の消費エネルギーの中で基礎代謝は60%を占めていますが、30%は非運動性身体活動です。

これは立つことや座ること、家事をすることなど日常生活で行う何気ない動作のことです。

姿勢を正して座ったり、頻繁に立ち上がって掃除をしたりすれば、筋肉が動いて脂肪を燃焼することができます。

日常生活で気をつけたいポイントは、水分補給です。

人間の体の60%は水でできているので、筋肉中のタンパク質やグリコーゲンにも水が必要です。

上質な水をこまめに与えることで、質の良い筋肉を作れます。

水を飲まないで筋肉を鍛えると、乳酸が溜まりやすくなり、筋肉痛などで活動的に過ごせなくなります。

摂取量の目安は体重20kg当たり1Lです。

水を毎日飲むと、体内で古くなった水を排出することができ、老廃物も流れるので代謝が上がって肌の調子も良くなります。

コーヒーやお茶には利尿作用が強く、たくさん飲むと必要な水分まで奪ってしまうので注意します。

水道水には雑菌を排除するための塩素が入っており、ペットボトルで買うミネラルウォーターにも防腐剤が入っていることがあります。

これらを摂取しても体に良い影響はないので、自宅に浄水器を設置すると良いです。

設置するのに費用はそれほどかかりませんが、健康に良い水を補給でき体に循環させられます。





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