基礎代謝を60kg以上アラサー女子でも上げる方法

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「基礎代謝」とは、人間が1日の活動の中で最低限消費するエネルギーの値のことになります。
一般成人で、1日に女性で約1,200kcal、男性で約1,500kcalと言われています。

基礎代謝が低いとどんなことが起こる?

代謝が良い、悪い、という言葉を使うことがあると思いますが、基礎代謝の高い体とは、1日に消費できるカロリーが高いということになります。

反対に、基礎代謝が低いと、1日の消費カロリーも低いということになり、摂取カロリーが増えて消費カロリーを上回った場合に、太りやすくなるということになります。

加齢によって筋肉が減少するにつれて、基礎他社もどんどん低下していってしまいます。
代謝の低下によって体温が下がると、血管が収縮して血流が悪くなります。
また、血管や内臓や筋肉の機能が衰えているということでもあり次のような症状につながる恐れもあります。

肌荒れ
冷え性
低血圧
低体温(平熱が35℃以下)
顔色が悪い
疲れやすい
生理不順
便秘

運動で筋肉量を増やして基礎代謝を上げる!

筋トレ

体の中で作り出される基礎代謝のうち、約20%を占めるのが筋肉になります。
筋トレをして筋肉量を上げると、基礎代謝も上がり1日に何もしなくても消費するカロリー量がUPします。

筋トレの際は、大きい筋肉を鍛えることが効率的となりますので、腹筋などよりは、太ももの筋肉を鍛えるスクワット等がおすすめです。
詳しい筋トレについては、また別の記事で紹介させていただきます。

体温を上げて基礎代謝を上げる

体温が1℃下がると、基礎代謝は約12%も下がるといわれています。
シャワーよりも入浴を心掛けたり、冷たい飲食物の取りすぎに注意しましょう。

ショウガなどの「体を温める食材」を取り入れたり、白湯は体を温めてくれるとともに老廃物も尿と一緒に出してくれるので、おすすめです。

基礎代謝を上げて痩せる体に!

基礎代謝について紹介させていただきました。基礎代謝量を維持する、増加させると脂肪が減りやすくなるだけでなく、体の機能改善にもつながります。

体温を上げて、基礎代謝が高くなれば、免疫力がアップするとも言われています。

まずは日常の生活の中で、食事や運動など、できるところから基礎代謝を上げる生活に取り組んでみましょう。

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