インターネットや書籍でダイエットに関する情報を調べようとしても、既に情報が溢れすぎていて、どれを実践すればいいのか迷うと思います。
そこで、ここでは今話題のダイエット方法をまとめてみました。
参考になれば幸いです。
呼吸でお腹を鍛える「どこでもダイエット」
呼吸ダイエットというものが存在します。
呼吸によってお腹を鍛えることができる技です。
方法は、以下となります。
まず大きく息を吸い込んでから約5秒間息を止めます。
限界まで思い切り息を吐き出します。
息が吐きだせなくなったあたりでまた5秒間息を止める。これだけです。1日10～20回以上を目安にやりましょう。
これによってお腹の上部を鍛えることができます。
どこでも出来るので、就寝前やお風呂などで実践すると良いでしょう。
定番だけど効力が高い「ウォーキング」
ダイエットの定番でしょう。
やはりコレが一番続けやすく、健康にもいいです。
しかし、ただ歩くだけではいけません。
ウォーキングをする際には、背筋を伸ばして肘を直角に曲げ、リズムよく腕を振りながら歩くのが重要です。
身体全体を動かすことで、バランスの良い身体づくりが出来ます。
また、最も効果的なダイエットに、プールが挙げられます。ダイエットには水泳が一番手っ取り早いそうです。
泳ぐのではなく、ただ水の中を歩くだけでも良い運動になります。
ただプールで歩くだけの運動ですが、陸地より何倍も効果的と言われています。定期券を買い、毎週通うのも良いでしょう。
水泳が厳しい場合は、二番目に効果が高い縄跳びをやってみましょう。
ただ飛ぶだけですが、かなりのカロリーを消費することができます。
ダイエットで断食はNG
ダイエットをすると決めたとき、大抵の方が食事の量を減らす、もしくは断食を選択すると思います。
確かに社会人だと仕事や私生活で忙しく、時間が取れない場合が多いので断食をすることで痩せようと考える気持ちも分かります。
しかし、そのダイエットは失敗する確率がとても高いと言われています。
実際、栄養士による断食ダイエット調査を見たところ、7割以上の方が失敗しています。
食事の量を減らすとしても、食事はしっかり1日3食を摂取してください。3食摂取することで、夜中にお腹が減ることを抑えます。リバウンドもしにくいでしょう。
1日15分の有酸素運動
運動も行った方がより効率が良いです。
そして、長く運動が続けられる有酸素運動がダイエットには適しています。
一日15分でもいいので、とりあえず継続して運動をすることが大切です。
血行をよくするために、お風呂上がりにはストレッチをしましょう。
更に、その日の終わりに日記をつけることでダイエットにより精彩を磨くことができます。
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