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年末太りをリセットして、2005年もウェルネスビューティ!

アメリカでのクリスマス休暇は、グルメ三昧。なんといっても世界一(と地元の人は主張)のバーベキューとステーキ、お義父さんのワインコレクションからワイン飲み放題、デザートは常に週種類が美しく盛られているし、大晦日はシャンパンとキャビア。。。これに対してNoとは言わず、量を制限しちょこちょこ食べという戦略をとりました。で、予想通り現在3kgアップ状態。もちろん新年に入って食生活と体重のリセット。こういうイベントごとの乗り切り方も、しっかりと身に着けていくことが大事です。
私自身とクライアントの皆さんのダイエット経験から、今自分に最もあっている方法は次の通り。(もちろん個人差があるので、自己責任ですよー)ごくごく当たり前ですが、挫折しないで健康的に結果を出せるには、細かなコツがあります。

1.1日の摂取カロリーは1200前後とする。 (1200カロリーはあくまで私自身の場合。身長、体重、体調、他をかんがみて各自調整してくださいね)この少ないカロリーでいかに満足するかはたくさんのコツがあります。私はアメリカでも定着してきたローカーボのメニューを取り入れています。
2.エクササイズの時間または頻度を具体的に時間と回数を決めて増やす。  私の場合1回45分以上(約400カロリー)のエクササイズを週5回です。普段メインテナンス時には、週3回ですが、5回にすると差が体感できます。
3.水を1日2リットル飲む。これは、普段からやっているので、特にダイエット中はきちんと継続です。

1.の1200カロリーのコツは、ローカーボのZone Diet, サウスビーチダイエット、低インシュリンダイエットなどから取り入れました。同じカロリーで、いかに栄養素と満足感の両方を確保するかがポイントです。

   

・野菜をしこたま食べて、繊維とビタミンを十分に取る。
・GI値60以上の炭水化物は取らない。パン、白米、砂糖、お菓子全般⇒NGです。 玄米、全粒粉ピタパン、はと麦、オートミール⇒少々ならOKです。
・脂肪分の少ない蛋白源(鶏胸肉、ささみ、魚介類、低脂肪の乳製品など)を手のひらサイズ、昼、夜に使う。⇒満足感+必須アミノ酸で、ダイエット中も肌や筋肉を元気に。
・「カロリー計算はめんどくさい」というのをよく聞きますが、カロリー表示のあるレシピを利用したり、食品栄養表などを参考にして、よく食べるもののカロリーは把握しておきましょう。

2.のエクササイズは、確実なダイエットには必須です。なくても体重はおとせますが、そのペースの遅さに途中であきらめてしまう人が多いのです。モチベーションをキープするにはエクササイズを取り入れて、減量のペースを少しだけ加速させてあげます。

といういわけで、私のプラス3Kgを落とすのに、何週間かかるか。また、アメリカでのローカーボ事情など、このブログでご報告しますね。

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