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ダイエットの現実:リバウンドをどう見るか?

5月7日大阪、8日東京、その後岡山・広島とコミュニケーションセミナーを行います。今回は、「癒しのダイナミズム」心の傷を癒し立ち直るという過程を、NLP(神経言語プログラミング)、ヒプノセラピー、ユング心理学などを取り混ぜてお話します。イメージトレーニング、エクササイズもたくさん盛り込んで、楽しいセミナーにしたいと張り切っています。お問い合わせなどは、こちらをご覧くださいね。
fish_in_foil[写真:ローカーボ、ミドルカーボダイエットのお助けメニュー魚のフォイル焼き お料理が苦手な私でも簡単に野菜、蛋白源が準備できます]

 前々回の記事で、具沢山スープでの体重調整を1週間で行ったとお知らせしました。その後も継続して、食事は1200カロリーにおさえ、夜9時以降は食べないよう気をつけています。というのは、1週間そこらの体重変動は、一時的な水分によるものがほとんどで、本当の体重(特に体脂肪)調整にはもう少しかかるからなんです。

 脂肪は1g=9カロリー、1キロ脂肪を落とすとすると、約9000カロリー分(正確な数字は追って調べます。だいたいの目安として読んでください)、カロリーの赤字をつくらなくてはなりません。
 カロリーの赤字とは  
 (食べ物から摂取したカロリー量)-(消費したカロリー量)  のことです。
 9000カロリーの赤字を1週間で達成するというと、7で割って1日1300カロリー弱のマイナスを生じさせなくてはならない。これは相当大変なことです。1時間、エアロビクスなどをしても、300から500カロリーくらいしか使いません。

 これからわかるのは、「1週間でマイナス4キロ!」などと、ダイエット食品や器具の宣伝で言っていることは、ほとんどが1次的な水分の減少によるもので、本当の脂肪をそれだけ減らすには、もっと時間をじっくりかける必要があるということですね。

 もう1ついえるのは、1-2週間がんばってダイエットして「やった!マイナス3キロ!」となっても、それで終了してもとの食生活に戻ると、あっという間にリバウンドするのも無理もないということです。ダイエットを始めて1週間くらいすると、水分による極端な変動がおさまって、そこから本格的なダイエットが始まるといっても過言ではありません。つまり、ここで始めて体脂肪を落とすスタートラインに立てたわけですね。

 だからこそ、継続できる無理のないダイエット法を自分に合わせて見つけること、大切なんですね。特に女性の場合、生理前から生理中の2週間は、水分を再度取り込んでしまってダイエットの成果が見えにくくなってしまう。ですので、その前後も含めて、まるまる1ヶ月はかけて体重を観察し、現在のやり方があっているかどうかを見極めるのが理にかなっていると思うのです。

 2kg程度の体重調整も、表面的な数字だけを追うと、1週間で達成!と思われますが、その後少なくとも3-4週間は気を抜かずに維持し、必要ならばダイエットを続けることで、リバウンドを防ぎます。

 日本の女性の場合、「あと3-4kg落としたい!」という方がたくさんいます。この場合、3-4kgが水分の1次的減少も含めたまま、なのか、しっかり体脂肪を落とすまで継続するのか、ここがリバウンドの分かれ道でしょう。3-4kgといえども、体にとっては大きな変化。1-2ヶ月はコミットできるダイエット法でじっくり臨む。それでも体にとってはかなりの負担であることには変わりありません。(このペースでも1日600カロリーもの赤字を作り出さなくてはならないのです)

 本題の「リバウンドをどう見るか」--まず、ほとんどの人が経験するダイエット開始後10日後か2週間後におこるリバウンドは、「これから体が脂肪を落とすスタートラインに立ったんだ」という意味。体重の減りはとまっても、本当の減量が始まるサインとしては喜ばしいことともとれます。ここで、極端にカロリーを減らすなどすると体が更に抵抗し逆効果です。これまでのやり方をきちんと守れているかどうか、チェックし、もし守れているなら、そのまま淡々と続けましょう。必ず体重はまた減り始めます。

 繰り返しになりますが、宣伝の謳い文句、「1週間でマイナスxxキロ!」は本当かもしれないけど、一時的なものということ、残念ですがしっかりと覚えておきましょうね。
 

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