痩せたいなら、ダイエットなら、自分の「脂肪の種類」を理解しよう!

「お腹がポッコリ」してきて、気になっていませんか?

ダイエットしようと思っても、様々なダイエット法が語られていて、

どんなダイエットを実践したらいいのか迷ってしまいます。

その上「ダイエットしても続かないから・・・」なんて、良く言われています。

しかし「メタボ」というと、健康上、非常に悪影響を及ぼす可能性があり、

毎年の健康診断で、注意される始末に・・・。

ここでは、そんな悩みのあるあなたに、貴重なダイエット法をお伝えします。


体内の脂肪

「メタボ」といわれている人が気になるところは、ズバリ『ポッコリお腹』です。

知っての通り、そのお腹には脂肪が溜まっているのです。

まずは、その脂肪についてまとめてみました。


内臓脂肪の特徴

上腹部にせり出した突起物で、指でつまめないのが『内臓脂肪』です。

消化器で栄養を吸収するときに、

余ったエネルギーが消化管のまわりに蓄えられてしまうのです。

これは、男性がなりやすいタイプといわれていて、

簡単に増えることができて、分解して素早くエネルギーとして使われます。

だから、内臓脂肪はサクッと落とすことができます。


内臓脂肪が及ぼす影響

内臓脂肪は中性脂肪の収納庫としての働きのほか、

ホルモンの分泌の役割を持ちます。

内臓脂肪が通常の大きさであれば、善玉が多く分泌され、

糖質の取り込みを促すインスリンの働きを助けたり、

筋肉や肝臓で脂肪の燃焼を促したり、動脈硬化を改善したり、

健康を保つために働いてくれます。

しかし、中性脂肪を溜めすぎると、細胞自体に炎症を起こし、

悪玉が多く分泌されるようになってしまいます。

すると、糖や脂質をうまく代謝できなくなったり、血圧が上昇したりと、

健康に悪影響を与えてしまうのです。

さらに、生活習慣病を引き起こし、糖尿病や脂質異常症など、

命に関わる疾患の原因となるのです。


皮下脂肪の特徴

ヘソより下の部分の下腹部や、尻、腰、太腿などがサイズアップし、

指でつまめるのが『皮下脂肪』です。

皮下脂肪は外部からの刺激を緩和する役割があり、

これは女性の子宮を守るためともいわれ、女性に多いです。

実際、この脂肪の増加を促すのは、エストロゲンという女性ホルモンです。

この皮下脂肪は、内臓脂肪と違って、ゆっくり増える代わりに、

なかなか分解して使用することができないのです。


皮下脂肪の健康被害

この細胞は生理活性物質の分泌は少なく、健康を害することは殆どありません。

なので、焦らずにペースを守って少しずつ減量していくことが大切です。














体型別のお腹

あなたの脂肪について簡単に解説してきましたが、

体型別に分けると、必ず成果が上がるダイエットが可能になります。

一般的にありがちな「3タイプ」に分けて、対策をすることをお勧めします。


ポッコリ腹タイプ

欧米人に多く、内臓脂肪をはじめ皮下脂肪もたっぷり蓄えており、

今すぐ手を打たないと病気のリスク大であり、要注意です。

生活リズムがメチャクチャで、過剰なストレスも原因です。

とにかく、ルール無用の食生活が当たり前の習慣になっています。


隠れ下腹タイプ

内臓脂肪に比べて燃えにくい皮下脂肪がベルトの上に乗る、

30代以降の男性に多いタイプで、そろそろ注意が必要です。

定期的な運動習慣がなく、食事コントロールや栄養に対する意識が希薄です。


フラット腹タイプ

標準体型ではあるが、絞り切れていないタイプです。

しかし、日頃運動習慣がないと筋肉の質が落ちてしまい、

筋肉内に見えない脂肪が蓄積されることもあり、

糖代謝の異常が起こることもあります。

理想とする体型のイメージを頭に描き、腹を割るくらいの意気込みがベストです。


BMIの求め方と意味

『BMI』は、人の肥満指数を表す数字です。

これは、22が「標準」とされていて、

25以上は「肥満」、185以下は「痩せ型」に判断できます。

体重(kg)÷[ 身長(m)✖ 身長(m)]

最近の体重計では、BMI測定できるものが多く販売されています。






体重計 体脂肪計 体組成計 TANITA タニタ FS-101 送料無料 | おしゃれ コンパクト ヘルスメーター かわいい 内蔵脂肪 ガラストップ デジタル シンプル ダイエット 健康 スタンド タ
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さいごに

さて、内臓脂肪と皮下脂肪について理解できましたでしょうか。

内蔵脂肪は、3週間ほどでサクッと落とせるのですが、

皮下脂肪は、3ヵ月くらいかけてじっくり落としていきましょう。

ダイエットとは、無理な減量をしたりすることを思いがちですが、

自分の「脂肪」を理解すると、無理せずに続けることができます。

そのためにも、自分を見つめなおし、理想の体型にしてください。

 
BMI値体脂肪率肥満タイプリンク先
~2214~18%ポッコリ腹Click Go!
23~2419~22%隠れ下腹Click Go!
25~23%~フラット腹Click Go!








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