ダイエットが成功し、理想の体型になったはいいけれど維持の仕方がわからない。
また30代になり体型の変化を実感する中で、ベストな状態をキープしたい人へ。
制限まみれの厳しいダイエットをしなくても、日常生活に取り入れたり気を付けることで、ベストな体型を維持できるポイントをご紹介します。
食生活は和食中心に
「和食が健康に良い」とはよく言われます。
では実際に「なぜ和食」なのかを、ポイントを押さえてご紹介します。
和食はバランスが取れる理想的な食事
2013年に米を中心とした和食がユネスコの無形文化遺産に登録され、以前にも増して世界から和食が注目をされています。
世界でもトップクラスの長寿国として知られる日本での伝統食ということで、「健康に良い」とうイメージが強いようなのですが、実際にユネスコに登録された和食の特徴のひとつとして「健康的な食生活を支える栄養バランス」があります。
和食のスタイルのひとつ「一汁三菜」を見ても確かに、主食・主菜・副菜・汁物など構成のバランスに優れていますよね。
さらにおかずとしては魚や野菜を多く使い、豆腐や納豆など豆類も多く、脂肪が少ないとあり健康的です。
主食には玄米を
和食の主食は米。
見た目も美しく柔らかい白米は美味しいのですが、糠（ぬか）や胚芽部分など栄養部分があらかじめ取り除かれているため、健康や美容面を意識した食事を心掛けるならやはり玄米がおすすめです。
玄米はビタミン・ミネラル・食物繊維・酵素が豊富に含まれ、完全栄養食とも言われるほど！
ただよく噛まないといけなかったり、腸を傷付ける恐れもあるため、子供や身体に合わない人も少なくありません。
玄米が合わない場合
玄米が身体や味覚と合わないなら、発芽玄米や雑穀米という手も。
玄米を発芽させた発芽米は、「玄米と白米のいいとこ取り」とも言えます。
玄米は栄養価は高いものの糠（ぬか）部分が硬く、食べにくいというデメリットも。比べて発芽玄米は栄養価の高さはもちろん、旨味も強くさらに柔らかく食べやすいなどのメリットがあるのです。
栄養価が高いのは、発芽の際に眠っていた酵素が活性化し、出芽のために必要な栄養を玄米の内部に増やしていくから。特にストレス軽減作用で知られるギャバは、なんと白米の約10倍も含まれているのだとか。
また雑穀米は、もちあわ・黒米・黒豆・もちきび・大麦などの雑穀が何種類も入った雑穀ブレンドがスーパーで簡単に手に入ります。
スプーン1杯分を炊飯時に入れるだけで、もちもち食感で栄養価抜群の雑穀米が完成するというお手軽さも嬉しいですね。
これらのご飯は白米と比べると栄養面はもちろん、腹持ちが良く、お通じをサポートするなど体型維持には嬉しいメリットがいっぱいです。
「ハレとケ」で食生活にメリハリを！
「ハレとケ」という言葉を聞いたことがありますか。
私たち日本人が大切にしてきた生活バランスのことで、ハレ（晴れ）は冠婚葬祭などの特別な日を指し、ケ（褻）はそれ以外の普通の日常を指します。
これらに伴い、日本人は特別な日には特別なものを食べ、それ以外の日々は質素な食生活で健康を保つということをしてきたそうです。
基本は家で和食中心に。外食もたまになら
体型維持にもやはりメリハリは大切です。
基本の日常は家では和食中心にする。でもそればかりでは飽きるから、たまにはハレの特別食（外食）も楽しむ。
そのようにストレスを溜めることなくバランスの良い食生活を続けることが体型維持のコツかもしれません。
グルテンは身体と相談しながら
グルテンとは小麦や大麦など、穀物に含まれている「たんぱく質」の一種。
パンのふわふわの食感、パスタのモチモチ感などを作っている成分で、日本人の食卓に切っては切り離せない醤油にも入っています。
海外では浸透している「グルテンフリー」とは、そんなグルテンを摂取しない食生活のことです。
実際にアレルギーなどの症状があって諦めずを得ない人も多いのですが、症状がないとしても必ずしもグルテンは身体との相性がいいとは限りません。
グルテンについてはぜひ自分の身体と相談しつつ、摂取の調整を心掛けてみることをおすすめします。
グルテンが肥満の原因に!?
グルテンと肥満の間にも、切り離せない関係があります。
実はグルテンは分解されにくいという特徴があり、腸の中で異物として留まるというのです。
そうするうちに粘膜が炎症を起こし、肥満の原因になるたんぱく質「サイトカイン」が分泌され、不調や肥満などに繋がる可能性も。
実際にグルテンの摂取を止めてみたところ、体重に変化があったという報告もあるのです。
グルテンは「おやつ」的な感覚で
グルテンには依存性があり、簡単には止められない人も少なくないようです。
朝食代わりの菓子パン、飲んだ後の〆のラーメンなど見直すべき食生活はしっかりと見直し、ときどきなら「おやつ」的な感覚で楽しんでみては。
ただグルテンフリーの食生活により嬉しい変化が現れ、身体が自然とグルテンを欲さなくなるのが、体系維持の意味でも理想的ですよね！
基礎代謝アップは入浴で
理想的な体型を維持するなら、「身体の代謝」も大きなキーワードです。
歳を重ねるごとに「食べる量は変わらないのに太りやすくなった」「最近便秘がちで…」「疲れが抜けにくい」などの悩みを抱える人もいるでしょう。これらは身体の「基礎代謝」が落ちていることが原因かもしれません。
毎晩湯船に浸かろう
基礎代謝を上げるために簡単にできるのが、できるだけ「毎晩湯船に浸かる」こと。
身体を芯から温めることで、血液やリンパの流れがスムーズになると老廃物も溜まりにくくなり身体がスッキリするのを感じるでしょう。
塩風呂が効果的！
できれば天然塩を使った塩風呂が効果的！
塩風呂に入ることでアーシングと同じように電解質バランスを整え、また発汗作用を高めてくれます（アーシングについてはこちらの記事を参照ください）。
汗をたくさんかくので、入浴前と入浴中に水や白湯をこまめに取ることをお忘れなく。
太りにくいお酒の飲み方
皆さんお酒は好きですか。
気の置けない友人たちと飲むお酒って、どうしてあんなに美味しいのでしょう。
ただダイエットや体型維持を意識している時期は特に、どれだけ楽しくても飲み過ぎは控えたいもの。アルコールの種類にもよりますが、やはり糖質や糖類が多く含まれるお酒は決して健康的とは言い難いからです。
身体の負担になりにくい飲み方を、まず知識として知っておくことが大切です。
2杯目からは身体を冷やさないお酒を
最初の1杯は、場の雰囲気やストレスにならないという観点からも、ビールを含む好きなものを。
2杯目からは身体を冷やさないお酒を選ぶのがコツです。
米、ぶどうが原料のお酒は身体を温め、麦が原料のお酒は身体を冷やす、というルールを覚えておくと使えそうですね。例えば日本酒や焼酎（米・芋）、ちなみにワインなら白ではなく赤を選ぶと良いようです。ビールや麦焼酎などは冷やすので気を付けて。
また何杯か飲む場合は、できれば糖質を意識して甘口のお酒ではなく辛口のものを選ぶのもポイントです。
食べ過ぎた日の翌日は「リセットDay」
日常的に体型維持に気を遣っていたとしても、ついつい食べ過ぎたしまう日もありますよね。
自己嫌悪になってストレスを抱えるくらいなら、「それはそれで良いんだ！」「そういうときもある」と受け止めることが大切。そして実際そうなのです。
なぜなら「食べ過ぎた分」は翌日の過ごし方でちゃんとリセットできるのですから。そういう「ハレ」の日は罪悪感など持たずに、思う存分食事を楽しんでくださいね。
朝食・昼食はフルーツとスープで軽く
食べ過ぎた日の翌日は、朝食・昼食は出来るだけ「固形物」は摂取せず、フルーツとスープで済ますくらいがいいですね。
また、水分（常温）を普段よりも多めに摂取し、身体がデトックスしやすいような状態にしてあげましょう。
夕食はそこまで制限しなくてもよいですが、「消化の良いもの」を心掛けてください。
例えば、温かいそばや、おじやなんかがオススメですよ。
必ず30分程度の半身浴をする
時間があれば食べ過ぎた日の翌日の朝に、もしそんな時間がなければ夜には必ず30分程度の半身浴をしましょう。
ここで汗をたくさんかけば、身体のむくみも引いてスッキリします。
もちろん、可能であれば例の「塩風呂」にしてくださいね。
身体の声に耳を傾けて食べる
「何を食べると良い・悪い」など、巷には食に関する情報は溢れています。
でも健康的に体型を維持するために一番大切なのは一般論ではなく、「自分自身の感覚を信頼すること」ではないでしょうか。
身体の声をもっと信頼する
自分の身体がそのときに必要な食べ物を、本当は身体は知っているのです。
食事の時間が来ても、食べたくないなら食べなくても良いのです。
そういう感覚や直感に頼ることを、私たち現代人はないがしろにしているように思います。
「残す」ことも選択肢のひとつ
またもちろん、食べ物は用意してくれた人や食材に対しても食べ切りるのがマナーですが、自分の身体と相談してもう十分なら「残す」ことも選択肢のひとつ。
もし食べ切れなかったなら、次回から量を調整していけばいいのです。
自分の身体を「ゴミ箱」にしないで！
「食べるべき」や「もったいない」で食べると、身体にとっては負担になります。
そういう固定概念やルールから解放するのはあなた自身だし、誰でもないあなたの身体のためですよ。
ストレスのサインを見逃さない
また生理前や生理中でないにも関わらず、ジャンクフードやハイカロリーなものばかり食べたくなる時は要注意！
それは身体が欲しているのではなく、食べ物で足らない「何か」を埋めようとしている可能性があります。
相当ストレスを抱えているサインかもしれません、日々の生活を見直してみてくださいね。
まとめ
体型維持のために日常で出来るポイントを6つ、掘り下げてご紹介しました。
どれも簡単に始められることばかりなので、今日からでもできるところから取り入れてみてくださいね。
体型維持は、日々の意識と習慣の積み重ねによって、きっと大きな差がついていくはずです！
文：mia 構成：さくみ 編集：さくみ
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