やってしまうと痩せられない？日頃から気をつけたい行動
kimura yoshitakaもくじ
遅くまで起きてテレビを見ている
テレビドラマにハマってしまうのはわかります。でも遅くまで起きて、続きのエピソードを見てしまうなら、ベッドタイムの習慣を見直しましょう。
だらだらと画面を見て時間を過ごしていると、意識せずにスナックをたくさん食べてしまったりもするのです。
スケジュールを守るように心がけて。毎晩、決まった時間になったらテレビを消して、夜食も食べないこと！
夕食を食べたあともずっと座りっぱなし
夕食後は、ダラダラ横になったり、ドカッと座ってテレビを見たくなってしまうものですが、そのかわり夜の散歩に出たほうがより身体にいいのです。
海外の研究結果によると、食後の散歩が実際に体重を減らすことがわかったそうです。
散歩に行くのが無理なら、夕食後にはお皿を洗う、洗濯する、家事をいろいろこなすなど、夜くつろぐ前に行動的になりましょう。
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寝る時間が遅い
睡眠をケチらないこと。毎晩じゅうぶん寝ていないと、朝、疲れが取れないだけでなく、体重にも影響します。
睡眠不足は、高いBMIや肥満と関連しているのです
｢睡眠が少ない人は、より多くのカロリーを摂取する傾向にあり、インスリンが正常に働かなくなる状態になる機会が増える可能性があるのです｣。
健康的な睡眠の習慣を身につけることが、健康的な体重を維持する上でも大切なのです。
カロリーだけ気にすること
どのくらい、なにを食べるかを直接左右しているのはホルモンなので、身体をコントロールするにはホルモンがカギとなります。
もちろんカロリーを気にすることは大事だけれど、それだけでダイエットが成功するわけではないです。
摂取カロリーと運動量を気にしていても、あくまでも短期的な結果にしかつながりません。
また、食べなければ痩せるというのは、脂肪よりも先に筋肉のほうがみるみる減っていきます。
つまり、極端に食べないダイエットは筋肉が落ちてしまうから、代謝が悪くなる。
代謝が悪くなると、脂肪が順調に減っていかなくなってしまいます。
例えば、減量のために一日の摂取カロリーを1000kcalくらいにしてみたけれど、なかなか痩せられないからといって800kcalまで下げてしまえば、どんどん代謝が悪くなって痩せづらい体になるし、負のスパイラルにどハマりしてしまう。
そうなると気持ちも落ち込みやすくなるし、過食に走ってしまうこともあるかも。
ならどうすればいいかというと、高タンパク質・低脂質・適度な糖質を心がける!
それでもって、カロリーは最低でも1200kcalは摂りましょう!
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Второй порядок состоит в том, что между партнерами должен быть баланс между «давать» и «брать». Если один вынужден давать больше, чем другой, это разрушает отношения. Партнерству необходим этот баланс.
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Баланс - основа жизни. Он чрезвычайно важен как в природе, как внутри человеческого организма, так и во взаимоотношениях. Желаю всем найти этот баланс и никогда не терять его.
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Любовь должна быть включена в порядок. Порядок является предпосылкой любви. Это действует и в природе: дерево развивается согласно внутреннему порядку. Его нельзя изменить. Оно может развиваться только в рамках этого порядка. То же самое касается любви и межличностных отношений: они могут получить свое развитие только в рамках порядка. Этот порядок задан.
Второй порядок состоит в том, что между партнерами должен быть баланс между «давать» и «брать». Если один вынужден давать больше, чем другой, это разрушает отношения. Партнерству необходим этот баланс.
Одной из составляющих хороших взаимоотношений является баланс брать-давать. Это о том, что мы вкладываем примерно столько сил, времени, ресурсов, сколько получаем взамен. Когда мы получаем отклик от мира, от людей, у нас волшебным образом появляются силы и желание давать больше. Мы чувствуем себя нужными, счастливыми, в гармонии с собой и миром.
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