ダイエットについて。
最近体調が悪いのでまだ何も始めてはいないが、現在構想を練っている所である。大きく分けて、①食事、②運動 の2点に分けて整理したい。
①食事編
基本的に飲酒は仕事以外は控えるようにしており、間食も殆どしないため、3度の食事から減らすしかない。ハンバーガーやフライドポテトなど高カロリーのものが好きではあるのだが、その辺りは日頃から控えめにしているため、なかなか新たに打てる手というと難しいのだが、かといって手を打たなければ現状は打破できまい。
低炭水化物ダイエットというのは効果があると言われているが、一方で免疫力の低下など弊害も指摘されており、こちらも取捨選択が難しい所である。風邪を引くとどうしても大量に食べて回復せざるを得ず、多少体重が落ちても元の木阿弥であろう。
そもそも決定的なダイエットとはリバウンドを伴うものであり、僅かな生活習慣の変化を長期的に大きな成果に繋げていくというのがダイエットの本質ではなかろうか。
以上の考えから、食事面でのアクションリストを以下で設定してみた。
第1条：朝食は意識して可能な限り多めに摂取する
第2条：夕食の炭水化物を欲する量の約8割程度に留める
第3条：夕食の摂取時間を早くするため帰宅後すぐに食事を取る
第4条：夕食後の飲食についてはこれを一切禁止する
※但し果物は例外として認める
第5条：会食以外での飲酒は禁止する
第6条：特茶もしくはこれに類する茶菓等を1週間に4本以上摂取する
なかなか大変だが、達成可能な目標として設定しており、確実に実施していきたい。
②運動編
運動については下りでは階段を利用するなど積極的にするようにはしているのだが、食事面での改善には限界があるため、さらに踏み込んで目標を設定してみたい。
第7条：エレベータ、エスカレータの利用を禁止し、常に階段を利用する
※人付き合いのために利用する場合は除く
第8条：週に2回以上、15分程度のジョギングを行う
※雨天、体調不良など止むを得ない場合はこれを免除する
第9条：週に1回以上、筋力トレーニングを行う
※最低腕立て、腹筋、背筋各10回は実施する
こちらについてはかなりハードルが高そうではあるが、なんとか実践していきたい。
以上ダイエット9か条の誓いにつき、きりよく11月からの実践として、10月はその準備期間に充てる予定である。11月以降、毎週の実施状況と体重・体脂肪を記録していきたい。一頃レコーディングダイエットというのが流行したが、そのような効果も期待できるのではないかと思う。
ダイエット開始まであと15日しかない。9か条の見直しも検討しながら、万全の体制で臨めるよう体調を整えていきたい。
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