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</div> </div> <div id="toc" class="toc tnt-number toc-center tnt-number border-element"><input type="checkbox" class="toc-checkbox" id="toc-checkbox-1" checked><label class="toc-title" for="toc-checkbox-1">目次</label> <div class="toc-content"> <ol class="toc-list open"><li><a href="#toc1" tabindex="0">はじめに</a></li><li><a href="#toc2" tabindex="0">美味しいものを大人らしく食べる</a></li><li><a href="#toc3" tabindex="0">食事をする場所を決める</a></li><li><a href="#toc4" tabindex="0">胃袋を大きくしない</a></li><li><a href="#toc5" tabindex="0">ついつい口寂しくて…は要注意</a></li><li><a href="#toc6" tabindex="0">食事を規則正しく摂る</a></li><li><a href="#toc7" tabindex="0">まとめ</a></li></ol> </div> </div> <h2 class="wp-block-heading"><span id="toc1">はじめに</span></h2> <p>食べる量を減らすことは、ダイエットにおいて最も基本的なことです。しかし、食べる量を減らすというと、つい我慢や苦痛を感じてしまう人も多いのではないでしょうか？</p> <p>実は、食べる量を減らすことは、美味しく楽しくできるものなのです。この記事では、食べる量を減らすためのコツをご紹介します。これらのコツを実践すれば、食事を楽しみながら、健康的にダイエットすることができます。</p> <h2 class="wp-block-heading"><span id="toc2">美味しいものを大人らしく食べる</span></h2> <p>どこでも買えるお菓子を日常的に食べる代わりに、あえて入手しにくいおやつをたまに楽しむのも1つの手です。体重が増えてきている場合、「安くてボリュームがある食事」は全く必要ありません。この状態をポジティブに考えると、「質の高い食事」が楽しめるということです。</p> <p>例えば、スーパーで売っている安いチョコレートよりも、高級チョコレート専門店で買ったチョコレートの方が、味も香りも風味も違います。少量でも満足感が高く、カロリーも抑えられます。また、ファストフードやインスタント食品よりも、自分で作った料理やレストランで食べる料理の方が、栄養価も高く、美味しさも格別です。</p> <p>美味しいものを大人らしく食べることで、食べる量を自然と減らすことができます。また、食事の時間を大切にすることで、ストレスや空腹感も軽減されます。</p> <h2 class="wp-block-heading"><span id="toc3">食事をする場所を決める</span></h2> <p>食事やおやつは決まった場所で食べましょう。栄養・体重管理がうまくいかない人の多くは「ながら食べ」の常習犯です。</p> <p>テレビやパソコンなどの画面に夢中になりながら食べると、自分がどれだけ食べたか分からなくなります。また、画面から目を離せないために、噛む回数や時間も少なくなります。これでは満腹中枢が刺激されず、満足感も得られません。</p> <p>そこで、食事やおやつはテーブルに座って行うようにしましょう。テーブルに座って食べることで、自分の食べている量や速度に気付きやすくなります。また、テーブルに座っていれば、他の用事に気を取られることも少なくなります。</p> <p>食事をする場所を決めることで、無意識に食べ過ぎることを防ぐことができます。また、食事の時間を楽しむことで、心も満たされます。</p> <h2 class="wp-block-heading"><span id="toc4">胃袋を大きくしない</span></h2> <p>本当にボリューム満点な食事が必要でしょうか？たまの楽しみにとっておこう。</p> <p>胃は伸縮性のある臓器です。つまり、食べる量に応じて胃の大きさが変わります。食べる量が多いと、胃が大きくなり、食べる量が少ないと、胃が小さくなります。</p> <p>胃が大きくなると、満腹感を感じるためには、より多くの量を食べなければなりません。逆に、胃が小さくなると、少ない量で満腹感を感じることができます。</p> <p>そこで、胃袋を大きくしないようにするためには、食べる量を減らすことが重要です。特に、ボリューム満点な食事は、たまの楽しみにとっておきましょう。毎日食べていると、胃袋が大きくなってしまいます。</p> <p>胃袋を大きくしないことで、食べる量を自然と減らすことができます。また、ボリューム満点な食事を特別なものにすることで、より美味しく感じられます。</p> <h2 class="wp-block-heading"><span id="toc5">ついつい口寂しくて…は要注意</span></h2> <p>甘いものや好きな物をを食べてほっと一息つくのは楽しみのひとつですが、癖になっている人は要注意です。</p> <p>口寂しさやストレスから食べることは、本当の空腹ではありません。しかし、口寂しさやストレスから食べることで得られる満足感は一時的なものです。その後には罪悪感や不安感が残ります。</p> <p>そこで、口寂しさやストレスから食べることを防ぐためには、自分の感情や状況に気付くことが重要です。自分が本当に空腹かどうかをチェックしましょう。空腹ではない場合は、食べ物以外の方法で気分転換しましょう。例えば、散歩や読書や音楽鑑賞などです。</p> <p>口寂しさやストレスから食べることを防ぐことで、無駄なカロリー摂取を減らすことができます。また、自分の感情や状況に気付くことで、心のバランスも整えられます。</p> <h2 class="wp-block-heading"><span id="toc6">食事を規則正しく摂る</span></h2> <p>食事の時間が不規則で前の食事から時間が開くと、おなかが空きすぎて一気にたくさんの量を食べてしまうことがあります。</p> <p>一度にたくさんの量を食べると、胃袋が大きくなったり、血糖値が急激に上昇したりします。これはダイエットにも健康にも良くありません。そのため、食事は規則正しく摂ることが重要です。</p> <p>具体的には、3食きちんと摂ることを心掛けましょう。また、食事の間隔は4～6時間が理想的です。これにより、血糖値の急激な上昇を防ぎ、一度に大量に食べることを避けることができます。</p> <p>また、朝食は特に重要です。朝食を摂ることで、1日のエネルギー源になります。朝食を抜くと、昼食や夕食で過食になりやすくなります。</p> <p>食事を規則正しく摂ることで、食べる量を自然と減らすことができます。また、健康的な生活リズムを作ることもできます。</p> <h2 class="wp-block-heading"><span id="toc7">まとめ</span></h2> <p>以上、食べる量を減らすコツをご紹介しました。これらのコツを実践すれば、食事を楽しみながら、健康的にダイエットすることができます。</p> <p>しかし、食べる量を減らすだけでなく、適度な運動やバランスの良い食事も忘れずに行うことが重要です。また、無理なダイエットはリバウンドの原因になるだけでなく、健康を害することもあります。自分に合った方法を見つけて、長期的な視点で健康的なダイエットを目指しましょう。</p> <p>最後に、ダイエットは一人で行うものではありません。医療専門家や栄養士、トレーナーなどの専門家に相談することをお勧めします。専門家のアドバイスを受けながら、自分に合ったダイエット方法を見つけてください。</p> </div> <footer class="article-footer entry-footer"> <div class="entry-categories-tags ctdt-one-row"> <div class="entry-categories"><a class="cat-link cat-link-5" href="https://johoz.com/yuuekiizumi/category/health/"><span class="fa fa-folder cat-icon tax-icon" aria-hidden="true"></span>健康・ヘルスケア</a></div> </div> <div class="ad-area no-icon ad-content-bottom ad-rectangle ad-label-visible 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