下半身痩せに効く超簡単な方法とは?太る原因も徹底解明!

せっかくダイエットを頑張ったのに上半身ばかりが痩せて下半身は今イチ細くならなかった、という経験のある方は多いのではないでしょうか。

体重を落とすだけならカロリー制限や運動といったダイエットで割と上手くいきやすいものですが、下半身の脂肪を落とすのはそう簡単にはいかないもの。


下半身痩せを成功させるために闇雲に筋トレに励むのは、苦しいうえに非効率的です。

なぜ下半身に脂肪が付きやすいのか根本的な原因を知って、それに合った方法で下半身痩せをしましょう。

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下半身が太りやすい原因

身体の様々な箇所の中でも、とくに太りやすいといわれている下半身。
その原因とは何なのでしょうか。

1.セルライト

セルライトとは脂肪細胞と体外に排出されなかった老廃物や水分が絡んで固まったもので、オレンジの皮のようなデコボコとした風貌が特徴です。

代謝がスムーズに行われていれば老廃物や水分をため込むことはありませんが、下半身は運動不足などが原因で代謝が滞りがち。

一度セルライトが発生すると血管を圧迫して血流が悪くなることで代謝が落ち、さらにセルライトが肥大するという悪循環が起こってしまうのです。

2.冷え

冷えると老廃物や水分が排出されにくくなり、下半身に停滞します。
また脂肪は冷えると固まる性質を持つため、冷えた下半身にこびりついて更なる肥満の原因に。

3.脂肪細胞がもともと多い

脂肪細胞には脂肪をため込むレセプターと呼ばれる受容体があります。
このレセプターが女性の場合下半身に集中していて、上半身の6倍も存在するのです。

4.内転筋の衰え

内転筋は内腿にあり、足を交差したり内側に閉じたりするときに働く筋肉です。
この筋肉が衰えると骨盤を閉じる力が弱まり、歪みを招き下半身太りの原因に。

5.骨盤のゆがみ

骨盤がゆがむと背骨や股関節に悪影響を及ぼし、姿勢が悪くなります。
そのような姿勢はリンパを圧迫してしまうため、結果老廃物がたまりやすい下半身になります。

下半身痩せに必要な方法

下半身太りの原因を知ったら、次に下半身痩せに必要な7つの方法を実践していきましょう。

1.水分をしっかり摂って痩せる

水分は身体の代謝を高めます。
正しい飲みかたで積極的に摂りましょう。

「水を飲むと太る」は嘘!むくみの本当の原因

水分を摂ると、尿とともに老廃物が体外に排出されます。
むくみが気になるから水を飲まないのは、下半身痩せのためには逆効果。
むくみの原因は塩分を含む食品の摂り過ぎです。

むくみ解消におすすめの飲み物と摂り方

むくみ解消にベストな飲み物は、白湯もしくはミネラルウォーター。
ノンカフェインのハーブティー、麦茶もおすすめです。
一日最低1リットルを少量に分け、食事中ではなく食間に飲むようにすると食欲を抑える効果も得られます。

2.食事を見直して痩せる

下半身痩せには飲み物とともに食事の偏りを見直すことも大切です。
全身のダイエットよりも、日常口にする食べ物に影響を受けやすいのが下半身痩せの特徴と言えます。

下半身痩せに食べると良いものとNGなもの

下半身痩せを望むなら、添加物を含む加工食品は絶対NG。
添加物は身体の消化酵素を無駄に浪費させ、ますます代謝が落ちてしまいます。
精製されていない穀物から炭水化物を、フルーツ、野菜などの自然食品からビタミンを積極的に摂りましょう。

お菓子、ケーキ、パンは避ける

お菓子類、ケーキ、パンの主たる原料は糖質と油分。
食べても脂肪にしかなりませんね。

加工食品に含まれる添加物

インスタントラーメン等のジャンクフードには添加物がたくさん。
保存料などの添加物は身体の代謝機能を落としますから、ダイエットの効率を著しく悪くしてしまいます。
またこれらの食品を食べると塩分の過剰摂取も気になります。

カリウムを含む食品でむくみを解消

カリウムには塩分を排出する作用があり、積極的に摂りたい栄養素です。

カリウム豊富な野菜類を

かぼちゃ、切干大根、ニラ、なす、ホウレンソウ、ひじき、明日葉、春菊、さつまいもはカリウムを豊富に含む野菜です。
しっかり食べてむくみを撃退しましょう。

ナトリウムとカリウムをバランスよく

カリウムとは反対に、塩分をため込む作用があるのがナトリウム。
ナトリウムはジャンクフードや濃い味付けのもの、ハムなどの加工肉に大量に含まれています。

その一方でナトリウムは腎臓で尿をつくる機能もある重要なミネラルの一つでもあります。
カリウムと一緒にバランス良く摂ることを意識しましょう。

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3.リンパの流れを改善して痩せる

リンパの流れが悪いと老廃物が下半身に溜まって太くなりがちです。

さするだけでも効果あり

力を入れて揉む必要はありません。
お風呂上がりにさすることを習慣にするだけでもむくみにくい足に。

脚上げマッサージですっきり

リンパ液は重力に従って下がってきますから、仰向けに寝て脚を上げたポーズでマッサージを行うのも効果があるでしょう。

首や鎖骨も一緒に

800ほどあるリンパ節の中でも、左鎖骨のリンパ節は全身を巡った老廃物の出口となるところです。
下半身のマッサージをするならば同時に鎖骨の周辺のマッサージをすることを忘れずに。

リンパマッサージを行う時のコツ

マッサージはお風呂に入った後、血行を良くしてから行うのがベスト。
マッサージ前にコップ1杯の水を飲むとリンパの巡りがより良くなるのでおすすめです。

4.セルライトを撃退してすっきり

セルライトは冷えや血行不良で老廃物が停滞して脂肪細胞が固まってしまった状態。
このセルライトは放っておくと下半身がどんどん太ってしまう厄介なものです。
しかしながらマッサージやよく温めるなどのケアを続けることで改善することが可能です。

下から上にマッサージ

セルライトを無くすためのマッサージは下から上へ、が基本。
まず足の裏を軽く押して揉んだら、足の甲をマッサージ。
次にふくらはぎ、太腿全体と移動して揉みほぐしていきます。

セルライト除去用クリーム

マッサージをする際は素手で行っても良いのですが更なる効果を期待するなら、セルライト除去クリームを用いるとより良いでしょう。
セルライト除去クリームは皮膚の下に浸透することで脂肪を溶かす成分が含まれていることが多いです。
そのためただ塗っただけでは効果は無くマッサージでしっかりクリームを揉み込み馴染ませる必要があります。

頑固なセルライトはレーザーで

クリニックやエステでのレーザー施術といえば脱毛やシミに効くイメージがありますが、セルライト除去にも効果を発揮します。
皮膚に照射することで血管の細胞壁を修復し血行を良くして根本からセルライトを無くすことができます。

頑固なセルライト除去には、自力でのマッサージと並行してレーザーも検討してみてはいかがでしょうか。

5.骨盤のゆがみを解消して痩せ体質に

骨盤のゆがみは姿勢の悪化を招き、スムーズな老廃物の排出を妨げます。
骨盤は、その歪みを無くすことができれば全身に好影響を及ぼし、下半身痩せもほぼ成功したと言っても良いくらい重要なところです。

自分の骨盤がどれくらいゆがんでいるのかチェックする方法

床に印をつけ、その上に立ったら、目を閉じてしっかり腿を上げてその場足踏みを50回します。
床の印からどちらの方向へどれくらい離れていますか?

左右のどちらかに移動していた場合、移動していた方向へ肩が下がっていて、骨盤が傾いています。
前後に移動していたら、移動していた方向へ骨盤が歪んでおり、猫背の傾向であるといえます。

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