« 運動ができなくても体重やウェルネスを自己管理できるか?答えはYesでした。今年もらった課題です | Main | 初の韓国ソウルは、、、 »

エクササイズできない時、どうやって増えた体重を元にもどせたか?メンタル面(前回を参照)プラスこんなこともやっていました

体調、スケジュール、他のなんらかの理由でエクササイズができないとき、どうやって体重とウェルネスを維持するか、という心構え的な側面を前回ではお話しました。

あそうだ、以前のブログをお読みでない方のために、背景を再度説明しましょう。

カウンセリングやセミナーで指導させてもらっている者として、当然私にとって「ウェルネスの実践」はと必須です。ところが昨年末から左足を痛め今年に入って手術など、ほぼ1年間は歩く・走るなどに支障をきたすことになってしまい、今日に至っています。当初体重増加や落ち込みを経験し、それからカムバックし体重も元に戻した、その経緯をここ数回でご紹介しています。

前回ではできなくなったエクササイズの替わりにポジティブな習慣を取り入れて、セルフエスティームを取り戻す、などをお話しました。そうやって、メンタルな部分で落ち着いてきたら、体重を元に戻すための具体的な行動へ移すことがよりやりやすくなるはずです。その具体的な行動とは、、、

  1. 食事日記で日々何をどのタイミングで口にしているか確認ーーこうすることで、自分にあったバランス(私の場合、炭水化物が多すぎて、たんぱく質が少ないと食欲が止まらなかったり、体調がすぐれなかったりします)に徐々に戻していきます。
  2. 食事日記を参考に、食べ物の量やバランスを変更する必要があるかどうか見直すーー運動ができない分、総カロリー数や塩分は少なめです。不思議なことに、メンタル面が落ち着くと、自然にそうなっていくことが多いのです。
  3. すくなくともxx回(自分で決める)は噛んでゆっくり味わって食べるーーでました、ダイエットの基本、あたりまえすぎてごめんなさい。でも、ここでNLPテクニックをご紹介。実際の食事の前に、次のような「ゆっくり食べるリハーサル」を数回やってみると、うまくいきますよ! 1)食べものを口に入れるフリ、2)はしやナイフ・フォークを休めて肩と腕をリラックスさせる、2)xx回噛むフリ、この時、噛むたびに舌の位置を変えるのがコツ、3)ごっくんのみ込むフリーー以上をリハーサルして、それから実際に食べると、自然にできますよ。
  4. 替わりにできる無理のない運動をいろいろ探してみるーーこれ!と決めてコミットするのではなく、あれはどうかな、これはどうかな、とショッピングする感覚でDVD、本、インターネットなどで探してトライしてみましょう。ストレッチ、スロトレ、ピラティス、呼吸法など身体が不自由でもできる範囲でできること、きっと見つかります。
  5. 3日坊主でも、完璧でなくても、「何かをやってみる」ことで十分立派!--身体が不自由になったり、ライフスタイルを何かの理由で大きく変えざるを得ない、そんな時には自分にもゆるゆると暖かいお風呂のお湯のように(?)接してあげることが肝心。この時期のあなたの心はとてもセンシティブになっているからです。無理せず、ジェントルに、でももし何か一歩進むことができたら、しっかり励ましてあげましょう。
  6. あなたの良さを一番知る人たちと一緒に過ごすーー「自分が誰なのか」ちょっと迷う時期でもあります。でも、あなたのコアにある人間性、魅力はちょっとやそっとでは変わるものではありません。それを分かってくれている人たちとつながる、一緒にいる(言葉でいろいろ確認する必要はありません)、楽しい時を過ごしてください。

ありゃりゃ、またまたメンタル面に話が戻ってきてしまいましたが、やはりここが原点ですね。

« 運動ができなくても体重やウェルネスを自己管理できるか?答えはYesでした。今年もらった課題です | Main | 初の韓国ソウルは、、、 »

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Although Yahoo isn't the biggest, or the highest ranking search engine on the internet, it is still one of the most essential, and if you want use search engine optimization and promotion as a main technique in your marketing arsenal, you unquestionably need to get listed here. The trends in this industry change and new developments take place only when Google comes up with some novel feature that ends up breaking every site's SEO and compels them to consider a change in their current content presentation in order to do well. Thematic relevance is of key importance for the creation of quality backlinks. Eventbrite is an online party-planning tool with KISS (Keep It Simple Stupid) design so it is usually a top rated choice among event planners (organizers).

Posted by: Linnie | February 10, 2016 at 08:44 AM

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