ダイエットで痩せたいなら・・・内臓脂肪を撲滅する3つのポイント

手足は細いのに、お腹が真ん丸な体型、

それこそが「内臓脂肪型肥満」もしくは予備軍です。

ダイエットして痩せなきゃ・・・と思っても、

長続きせずに断念していませんか?

このまま、内臓脂肪の蓄積が続くと、

生活習慣病の危機って感じている人も少なくないことでしょう。

その原因はもちろん、食べ過ぎと運動不足です。

たとえ標準体重でも、お腹周り85cm(女性は90cm)以上は、

病気のリスクは高まっていますから注意が必要です。

しかし、その事実を受け止めることができた人は、

健康に近づくことができるでしょう。

なぜなら、皮下脂肪型肥満の人に比べたら、

内臓脂肪型肥満の人は代謝の反応性が高く、

対策すれば比較的早く減らすことができます。

内臓脂肪型肥満と皮下脂肪型肥満の違いは?▷

ここでは、内臓脂肪撲滅のための3つのポイントについて、

お話しします。












目標設定

一般的に体重が1%減ると、ウェストは1cm減ります。

70kgならば700g減らせば、ベルトに若干余裕が生まれます。

リスクマネジメントは、初動対応が肝心です。

3週間の初動対応でウェスト1cm減を目指しましょう。

そうすることで、9週間で3cm減、

ベルトの穴ひとつ分は引き締まることでしょう。


食事

内臓脂肪を撲滅させるには、やっぱり食事の改善です。

3週間という短期間で体重とウェスト減を目指すなら、

食事コントロールは必須です。

あまり難しく考えないでください。

過剰に摂取すると中性脂肪として蓄積されやすい食品を、

食生活から除いていけばいいのです。

その食品とは、大きく5つあります。

それは油脂、アルコール、炭水化物、砂糖、

それと遅い時間に摂る果物です。

これら全てを一気に排除するのは悲しいので、

1週間ごとに段階を踏んで、慣らしていくことがオススメです。


有酸素運動と筋トレ

有酸素運動で脂肪を燃焼し、筋トレで体力を養いましょう。

まずは、カラダを動かしエネルギー消費を狙いましょう。

安静時の代謝を1として、

相対的な運動強度を示す指標「メッツ」を活用しましょう。

じっとした状態を1メッツとした場合、

ゆっくり歩く散歩は2.5メッツです。

消費カロリーは下記の公式で求めます。

消費カロリー=メッツ✖体重✖時間✖1.05

体重70kgの人が1時間散歩をすると、

2.5✖70✖1✖1.05=184キロカロリー

1週間ごとにメッツの強度を上げていきましょう。

運動によって代謝力を養っていくのです。

そのためには、同時に筋力も養うことも重要です。

筋トレによって基礎体力を身に付けていきましょう。












まとめ

メタボ腹は内臓脂肪が蓄積している証拠です。

まずは、目標をしっかり定めることが大切です。

そして運動不足と不摂生を改善し、

3週間で成果を出せるように頑張っていきましょう。

次回は、内臓脂肪撲滅のため3週間の初動対応について、

詳しくお話ししていきます。

内臓脂肪撲滅1週目はコチラ▷

内臓脂肪撲滅2週目はコチラ▷

内臓脂肪撲滅3週目はコチラ▷

高コレステロールにお悩みならコチラを参考に▷

【参考文献】


Tarzan (ターザン) 2017年 3月9日号 No.713 [内臓脂肪サクッと3週間 皮下脂肪じっくり3か月]【電子書籍】[ Tarzan編集部 ]
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